The mission
Greasing the groove with 100 strict pull-ups every day. Split into as many sets as you need.
Daily task
Hit 100 strict pull-ups (split however you want).
When
Grease the groove: 10 reps every hour you're awake.
The technique
Step by step.
- 01Dead hang start: arms straight, shoulders packed down.
- 02Pull until chin clearly above the bar, no chin reach.
- 03Lower under control for 2s. No drops, no kipping.
- 04Mix grips daily: pronated, supinated, neutral, wide.
Day by day
Your plan.
Pick your level. Every day shows you exactly what to do, set by set.
Strict reps. Mix grips daily. Grease-the-groove style.
W1Week 1
W2Week 2
W3Week 3
W4Week 4
W5Week 5
The rules
Play fair.
- Strict reps only, full hang to chin above the bar.
- Bands allowed for the first week, then strict only.
- Log total reps and number of sets each day.
Common mistakes
Avoid these.
- Kipping to hit numbers, defeats the back-building purpose.
- Same grip every day, leads to elbow tendonitis.
- No deload. If shoulders ache 3+ days, cut volume 50%.
🎟️
Your reward
GIVEAWAY entry — every finish earns tickets
- • Finish a challenge and you're automatically entered in our next giveaway on Instagram.
- • Each completed program counts as 10 tickets — more finishes, better odds.
- • Winners are drawn from a prize pool and announced on our Instagram.
- • Max 3 challenges running at once — tickets are earned, not farmed.