Grip Strength Challenge

Climbers, gymnasts and steeplechasers know exactly how important a good grip strength is. But a firm handshake is also sexy, because it shows self-confidence. You certainly don't have to overdo it like a former U.S. president, but no one wants to shake a half-dead rubber hand.

You see, it's time to do something for his grip strength! And it's not hard to do. With our "Grip Strength Challenge" you can improve your grip strength in just 30 days!

The Gripstrength Challenge is part of the Timeless Challenge

A new challenge every Monday and Thursday! Stay informed!

Instagram: @timeless_challenge
Facebook: Rockyourgoal
Twitter: @goal_rock

We want to plant one million trees worldwide without begging for donations!
Uwe Kauntz

Hier ist eine gute Griffkraft unverzichtbar

Table of content Hide

1 Grip Strength Challenge rules

2 30 days Grip Strength Challenge

2.1 Marble for the Grip Strength Challenge

3 How can you participate?

4 Order form

5 Order form

6 The Grip Strength Challenge in Social Media

6.1 Die Grip Strength Challenge auf Facebook

6.2 Our Hashtags

7 More info and training plans for grip strength training

Grip Strength Challenge rules

You will train your grip strength for 30 days according to the plan below. If you train consistently, you will not only earn a nice, green marble from the "Health / Sports" section but also have the opportunity to win one of two cards from the Hotfoot Run . You can find out how to win the cards below.

The Gripstrength Challenge consists of a daily session of deadhangs, pullups and chinups. All you need is a pull-up bar, a branch, a playground scaffold, or anything you can hang from or pull yourself up on.

It starts quite harmless, but let yourself be surprised!

30 days Grip Strength Challenge

Day	our Grip Strength Challenge exercises today
01	Deadhangs: 10 seconds (at a stretch), 2 sets, 30 seconds rest in between.
02	Pullups: 2 pullups, divided into two sets, 30 seconds rest in between. Chinups: 2 chinups, divided into two sets, 30 seconds rest in between.
03	Deadhangs: 20 seconds (at a stretch), 2 sets, 30 seconds rest in between.
04	Pullups: 3 pullups, divided into three sets, 30 seconds rest in between. Chinups: 3 chinups, divided into three sets, 30 seconds rest in between.
05	Deadhangs: 30 seconds (at a stretch), 2 sets, 30 seconds rest in between.
06	Pullups: 4 pullups, divided into any number of sets, with about 30 seconds rest in between. Chinups: 4 chinups, divided into as many sets as you like, with about 30 seconds rest in between.
07	PAUSE
08	Deadhangs: 40 seconds (at a stretch), 2 sets, approx. 30 seconds rest in between.
09	Pullups: 5 pullups, divided into any number of sets, with about 30 seconds rest in between. Chinups: 5 chinups, divided into any number of sets, with about 30 seconds rest in between.
10	Deadhangs: 50 seconds (at a stretch), 2 sets, approx. 30 seconds rest in between.
11	Pullups: 6 pullups, divided into any number of sets, with about 30 seconds rest in between. Chinups: 6 chinups, divided into as many sets as you like, with about 30 seconds rest in between.
12	Deadhangs: 60 seconds (at a stretch), 2 sets, approx. 60 seconds rest in between.
13	Pullups: 7 pullups, divided into any number of sets, with about 30 seconds rest in between. Chinups: 7 chinups, divided into as many sets as you like, with about 30 seconds rest in between.
14	PAUSE
15	Deadhangs: 70 seconds (at a stretch or split)
16	Pullups: 8 pullups, divided into any number of sets, rest at will. Chinups: 8 chinups, divided into as many sets as you like, rest at will
17	Deadhangs: 80 Sekunden (am Stück oder aufgeteilt)
18	Pullups: 9 Pullups, aufgeteilt in beliebig viele Sätze, Pause nach Belieben Chinups: 9 Chinups, aufgeteilt in beliebig viele Sätze, Pause nach Belieben
19	Deadhangs: 90 seconds (at a stretch or split)
20	Pullups: 10 pullups, divided into any number of sets, rest at will. Chinups: 10 chinups, divided into as many sets as you like, rest at will
21	PAUSE
22	Deadhangs: 100 seconds (at a stretch or split)
23	Pullups: 11 pullups, divided into any number of sets, rest at will. Chinups: 11 chinups, divided into as many sets as you like, break at will
24	Deadhangs: 110 seconds (at a stretch or split)
25	Pullups: 12 pullups, divided into any number of sets, rest at will. Chinups: 12 chinups, divided into any number of sets, break at will.
26	Deadhangs: 120 seconds (at a stretch or split)
27	Pullups: 13 pullups, divided into any number of sets, rest at will. Chinups: 13 chinups, divided into any number of sets, rest at will
28	PAUSE
29	Deadhangs: 130 seconds (at a stretch or split) Pullups: 14 pullups, divided into any number of sets, rest at will. Chinups: 14 chinups, divided into as many sets as you like, break at will
30	Deadhangs: 140 seconds (at a stretch or split) Pullups: 15 pullups, divided into any number of sets, rest at will. Chinups: 15 chinups, divided into as many sets as you like, break at will

Marble for the Grip Strength Challenge

Hol Dir die schöne Murmel in grün und die wertvollen Life-Score Punkte

For the Grip Strength Challenge kannst Du die wunderschöne Murmel in grün bekommen. Diese hat die folgende Größe:

50 Life-Score Points - One green marble with a diameter of 20mm

Wenn Du die Murmel haben möchtest, dann lies bitte weiter…..

How can you participate?

Melde Dich kurz mit dem unteren Formular an (zumindest wenn Du Interesse an den Murmeln hast), ansonsten kannst Du einfach so mitmachen. Beides ist gesund 😉
Nun heißt es Trainieren!
Wenn Du mindestens 30 Tage die Übungen zur Steigerung Deiner Griffkraft wie beschrieben gemacht hast und die Life-Score Punkte und Murmeln haben möchtest, dann musst Du das unten stehende Formular leider nochmal ausfüllen, uns diesmal jedoch mitteilen, dass Du die Challenge geschafft hast.