barbell.jpg

Pull Up Test

The Power Racing Pull Up Test is a universal test of upper body strength, power, and endurance. 

The Test

  • Pull-ups for time

Test Yourself

Step 1: Find your target reps on the Power Racing Weight Tables

Step 2: Warm up 

Step 3: Start a timer and complete the designated reps in as few sets as possible

What you need

  • Stopwatch 

  • Pull up bar

  • Notepad or phone

What's a typical time?

Times vary based on the class you choose and your conditioning. The chart below shows the range of times recorded and the average. Olympic Class times will generally be higher than average. Remember Power Racing is about continuous improvement. It doesn't matter where you start, just start. 

Pull Up / Chin Up
Range and Average Times
PU Times Avg.png

How to do it

The Power Racing Pull Up Test is a time trial event where athletes complete a prescribed number of pull-up reps depending on competition level. Remember, power racing is multi-set race. The number of reps may be more than you can do in a single set, especially at the Elite and Olympic Classes. The goal is to complete the required reps as fast as you can using as many sets as you need. The stronger you are the more reps you will be able to do per set and the shorter your rest periods will be. Your pull-up test time will be the total time to complete the designated reps with a running clock from the first rep to the last rep.

Rules

Start your timer right before your first set. Do not stop the timer in between sets. Let the timer run until you have completed your last pull-up rep.

Do quality reps. While Power Racing is a race it's not about doing "fast reps". It's about doing quality reps in as few sets and with the shortest rest periods as possible

Break your reps into any number of sets that works for you. (e.g. 10 sets of 5, 5 sets of 10, 12 sets of 4 +2, etc.) Sets can include any number of reps and rest periods are as long as you need to restore your ATPs.

Quality Pull Ups

  • Pull-ups may be done with either an overhand (pronated) grip or an underhand (supinated) grip, also called a “chin-up”. Changes in grip are allowed within a set and each set can use different grips.

  • The pull-up begins at the "dead-hang" with arms extended and the body hanging motionless.

  • A quality pull-up is performed with minimal motion, the body rises until the chin is above the bar. The rep competes by lowering the body back to the "dead-hang" position.

  • No kicking, no kipping, no swinging, no lifting knees.

Sign-Up for an Event

Power Racing gets really fun when you all of the events back-to-back outdoors with dozens of other athletes. Find upcoming events here