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100.Days.Bodyweight.Training
Push&Pull Strength Challenge
Features
Assessments
Exercises
Principles
More info
7-day free trial access
Take advance of the free trial and access the training app for free.
Welcome
I’ve been using mostly short bodyweight routines for more than a year while travelling and have seen amazing results in terms of strength gains.
I decided to create the Push & Pull Strength Challenge to share this system with others.
The workouts are only 10 minutes long and for best results, I recommend doing them 2-3 times per week.
You’ll see significant improvements in your upper body strength, I promise.
Let’s improve your pushing and pulling strength in the next 100 days.
Tudor Sirbu
Founder of Training for Acro
Features
COMPLETE ASSESSMENTS
PERSONALISED PLAN
WORKOUT VARIETY
METRICS TRACKING
PROGRESS PICTURES
OFFLINE ACCESS
Dedicated APP
You will have a dedicated app with detailed exercise demonstrations, progress tracking, goal setting capabilities and more…
Supportive Community
You have a forum inside the APP to share your progress, ask questions, and motivate each other.
Recovery Tips & Protocols
You will find resources and advice on proper rest, sleep, and hydration for optimal recovery.
Less than
5 €/week
Note: You will NOT be charged during the trial period and you will get a reminder one day before your trial ends.
From…
to…
Assessments
Before the first day of training, you will assess your current strength level.
Depending on your exercise experience, you’ll do several repetitions of each exercise.
There will be a break of up to a minute between sets, and then you move on to the next exercise.
Read more
Your Assessment Score is the total number of repetitions across all exercises.
Every 25 days, you’ll repeat the assessment and see how much you progressed.
It’s such a great feeling to see your numbers improve as you progress through the challenge.
Beginner – 1o reps
As a beginner, it’s important to focus on good form throughout each repetition.
Doing 10 repetitions per set will help you gradually increase your strength and endurance without overwhelming your muscles.
Remember, quality over quantity is key!
Intermediate – 15 reps
If you’re already familiar with the basics, it’s time to challenge yourself further.
Aim for 12-15 repetitions per set to continue building strength and muscle mass.
Proper technique wil help you avoid injuries and maximise your gains.
Advanced – 20 reps
If you’re looking to push your limits and build endurance, aim for up to 20 repetitions per set.
This high-rep range will challenge your muscles and help you develop mental toughness.
Don’t worry, you can still adjust your routine and do less repetitions wheever is needed.
Exercises
Progress to the next level once you’re ready
Pushing Exercises
Pulling Exercises
Proven principles
The science behind the challenge
Progressive Overload
Your workouts will get progressively harder to ensure you’re always making progress.
Balanced Training
By training both movements, you’ll reduce the risk of muscular imbalances and improve your overall athletic performance.
Optimal Frequency
Training 2-3 times per week allows your muscles enough time to recover and grow stronger.
Assessment-based Progress
By tracking your results, we can adjust the workouts to keep you challenged and motivated.
Specificity
These foundational exercises will lead to significant pushing and pulling strength gains.
More info
Frequently asked questions (work in progress)
When does the challenge start and finish?
The challenge launches on the 1st of September but you can join anytime after that.
Once you start it, there will be 100 days of training and 5 days of assessments (at the beginning then after every 25 days of training).
Do I need to follow a training schedule?
No, there is no fixed schedule to follow, you chose when to train and when to rest.
Your training schedule will be based on your current commitments (work, other hobbies, travelling etc).
Is this challenge a complete training program?
No, this challenge focuses specifically on improving your pushing and pulling strength.
It’s a great way to build a strong upper body. For your training to be complete, please add core and lower body workouts, and some cardio as well.
Can I pause my training during these 15 weeks?
You can pause the training and resume it whenever is convenient for you.
For the best results, I recommend constant practice (2 or 3 times per week) during these 15 weeks.
Why does the challenge cost money?
Once you’ve signed up, you’ll gain access to the challenge inside Everfit app.
There, I will personally provide regular updates to your workouts based on your assessments and progress during each stage.
In addition to the personalized workouts, you’ll also have access to our supportive community forum inside the app where you can ask questions, share your transformation and support others.
Where do I track the exercises?
Once you’ve signed up, you’ll gain access to the challenge using Everfit app where you can track your training progress, along with other body metrics.
Can I also do other workouts?
Yes, you can do other workouts alongside this challenge.
As you’re doing two opposite movements, you don’t risk creating any muscle imbalances.
Do I need access to a gym?
No, the main exercises require only your body weight and simple equipment like a pull up bar and resistance bands.
For some exercises, you will need to place your hands on a box or dip bars but you can use chairs or a sofa for that.
Can I join the challenge if I can't hold a handstand yet?
Yes, if you can’t hold a handstand yet, this challenge will help you a lot.
Your strength will improve significantly and you will be able to hold a handstand with the help of a wall.
How much does it cost?
This challenge is £60 or €72 for a one-time payment covering 15 weeks of training.
Testimonials
Coming soon…
Push.Pull.Strength.Challenge
Contact
Features
Assessments
Exercises
Principles
More info
7-day free trial access
Take advance of the free trial and access the training app for free.