I tried something completely outside my comfort zone. As a calisthenics athlete, I focus on skills, strength, and control. Endurance? That is a whole different world, and I wanted to see where I stand. So I headed to a park in Stockholm and took on the famous 50 pull-ups and 100 push-ups challenge.
What Is the 50 Pull-Ups and 100 Push-Ups Challenge?
This is one of the most popular calisthenics endurance tests on the internet. The rules are simple. You do 50 pull-ups followed by 100 push-ups. The goal is to finish everything in under 5 minutes. That time cap is what makes it brutal. Five minutes sounds like a lot until you are gasping for air at rep 30.
I have seen several guys crush this challenge on YouTube. But I have only seen one woman complete it on time. She did it by mixing pull-ups and push-ups together instead of doing all pull-ups first. That gave me an idea for my own approach.
My Strategy: Mixing Pull-Ups and Push-Ups
I decided to modify the challenge slightly. Instead of finishing all 50 pull-ups before touching the ground for push-ups, I alternated between the two exercises. My reasoning was simple. Switching between upper body pulling and pushing would let each muscle group recover a little while the other worked.
I started with sets of 10 pull-ups followed by 20 push-ups. That ratio felt manageable at first. Two rounds of that gave me 20 pull-ups and 40 push-ups done. Then I dropped to sets of 5 pull-ups and 10 push-ups as fatigue kicked in.
This strategy helped me keep moving. But it did not save me from the pain.
What Actually Happened
The first two rounds felt strong. Ten pull-ups, 20 push-ups, repeat. I was moving with good pace. Then reality hit. The pump in my forearms and chest started building fast. By the halfway point I needed water and a moment to breathe.
Here is where it got really tough. My body just stopped cooperating. Pull-ups went from sets of 10, to 5, to 3, and eventually just 2 at a time. I was trying so hard but could barely lift myself to the bar. The push-ups held up a little longer. I managed sets of 10 until I had about 20 left, and then those dropped to 5 reps at a time too.
The last seven pull-ups were the worst part. My grip was gone. My lats were on fire. I could barely string two reps together. I even lost count at one point and had to think about whether I had one or two left. The final rep was ugly, but I got my chin over that bar.
My total time: about 10 minutes and 57 seconds.
Key Takeaways from My First Endurance Challenge
1. Strength Does Not Equal Endurance
This was the biggest lesson. I can do weighted pull-ups. I train with added resistance regularly. But high-rep bodyweight work is a completely different demand on your muscles and cardiovascular system. Being strong does not automatically mean you can sustain that strength over 50 or 100 reps.
2. Form Breaks Down Under Fatigue
I will be honest. My pull-ups and push-ups were far from perfect form, especially in the second half. When you are racing against time and your muscles are failing, your brain forgets about clean technique. This is something to be aware of. The goal should always be to strive for better form, even when you are exhausted.
3. Pacing Matters More Than You Think
I might have gone out too hard with those first two sets of 10 pull-ups. Starting with sets of 7 or 8 might have kept me more consistent throughout. When you hit a wall in endurance work, there is no coming back to your earlier pace.
4. The Mental Battle Is Real
There were moments where I genuinely questioned if I could finish. Not because of a time goal, but just finishing the reps at all. Your body sends very convincing signals to stop. Pushing through that takes mental toughness that you can only build by putting yourself in uncomfortable situations like this.
Tips If You Want to Try This Challenge
Here is what I would recommend based on my experience.
Build a base of high-rep sets first. Before attempting this challenge, you should be comfortable doing at least 15 to 20 pull-ups and 30 to 40 push-ups in a single set. If you cannot do that yet, work on building your rep maxes first.
Practice pacing. Do timed sets in training. Set a 5-minute timer and see how many clean pull-ups you can do. This teaches your body to work under time pressure.
Mix or separate, your choice. The official challenge has you doing all pull-ups first. Mixing them gives your pulling muscles short breaks. Try both in training and see what works for you.
Use chalk for your grip. My grip was one of the first things to go. Good chalk makes a noticeable difference on high-rep pull-up sets. I use chalk from Calixpert for all my bar work.
Do not skip warm-up. Your shoulders, wrists, and elbows need to be ready for this volume. A solid 10-minute warm-up with band pull-aparts, arm circles, and a few easy sets will help prevent injury.
Was I Happy with My Result?
Honestly, yes. Ten minutes and 57 seconds is more than double the 5-minute target. But I never train for endurance. I never practice high-rep sets in my regular programming. So completing all 150 reps without any prior preparation felt like a solid first attempt.
It also showed me a clear weakness in my training. If I spent a few weeks practicing endurance-style sets, I am confident I could bring that time down significantly. Maybe even under 7 minutes. The 5-minute mark would take serious dedicated training, but I would never say never.
FAQ
How many pull-ups should I be able to do before trying this challenge?
I would say at least 15 strict pull-ups in one set. If you can do 20 or more, you will have a much better experience. The challenge requires 50 total, so you need a strong base to break them into manageable sets.
Can beginners attempt a modified version?
Absolutely. Try 25 pull-ups and 50 push-ups with no time limit. Focus on completing all the reps with good form. You can also use resistance bands for assisted pull-ups. Build up over time and then try the full version.
Is mixing pull-ups and push-ups easier than doing them separately?
For me it was. Alternating lets your pulling muscles rest during push-ups and vice versa. The trade-off is that your heart rate stays elevated the entire time because you never fully rest. It depends on your strengths.
How often should I train endurance for calisthenics?
One or two endurance-focused sessions per week is enough for most people. You can add a high-rep finisher to your regular workouts. For example, a timed set of max push-ups at the end of a session. This builds work capacity without taking over your entire program.
What is a good time for this challenge?
Under 5 minutes is the official goal and very few people achieve it. Under 7 minutes is a strong result. Under 10 minutes shows solid fitness. Anything beyond that is still a great effort if you complete all 150 reps. The point is to challenge yourself and track your progress over time.
