Calisthenics Cup 2026 Endurance Competition

Rules for Qualification

Qualification Overview

The qualification is based on how quickly and cleanly you can perform the required repetitions. Speed alone will not guarantee your spot — every repetition must be performed with perfect form. Any incorrect repetition, regardless of speed, will result in disqualification. It’s essential to pay attention to the details of each movement to ensure your repetitions count.

How to Record Your Submission

Camera Visibility:
The entire body must be fully visible throughout the routine. The video must be recorded during the daytime to ensure clear visibility.

Clothing:
Wear clothing that does not obstruct visibility. The athlete must wear shorts or compression pants so that the judge can see the lower extremities and identify any movements that indicate a “No Rep.”
The athlete must wear a sleeveless shirt or a tank top so that the judge can clearly see the position of the elbows and shoulders.

Video Format:
The video must not be cut or edited. Original sound only — no added music.

Camera Angle:
Ensure the camera is set at a 45-degree angle at a height of 160–180 cm for muscle-ups, pull-ups, dips, and squats, and at 10–20 cm for push-ups.

MALE QUALIFICATION ROUTINE Endurance Calisthenics Cup 2026:

• 50 dips + 5 pull ups + 1 muscle up 
• 40 push ups + 10 pull ups + 2 muscle ups 
• 30 squats + 15 pull ups + 3 muscle ups 
• 20 squats + 20 pull ups + 4 muscle ups 
• 10 squats + 25 pull ups + 5 muscle ups
• 30 dips 
• 30 push ups on ground
• 5 muscle ups

FEMALE QUALIFICATION ROUTINE Endurance Calisthenics Cup 2026:

• 3 muscle ups
• 20 dips + 4 pull ups 
• 20 push ups + 8 pull ups 
• 30 squats + 12 pull ups 
• 20 squats + 8 pull ups 
• 10 squats + 4 pull ups 
• 20 dips 
• 20 push ups on ground
• 3 muscle ups

Detailed Exercise Requirements

MUSCLE UP

The arms should be completely extended at both the bottom and the top of the muscle-up exercise. The extension must be visible, and anything “barely extended” will be considered a no rep during the competition.
The elbow extension at the top should be taken seriously because if the athlete performs the straight bar dip portion too quickly without fully reaching and showing elbow extension, the repetition will not be counted.

“Shotgun” muscle-ups are not allowed. The shoulders must be above or across the bar at the top of the movement (e.g., do not push backward as in “shotgun” muscle-ups). The body should remain in a straight line from hands to toes at the bottom portion of the muscle-up.
A visibly arched back at the bottom of the movement is considered kipping since the body naturally transitions into a hollow position during ascent. This is an important factor that may lead the judge to call a no rep.

The legs should be extended and kept together at all times during the muscle-up. Even slight visible flexion of the legs (a visible change from straight to bent) cancels the repetition.
Any hip drive or movement (if the body rapidly breaks its line at the hips) during the execution of the muscle-up — including the starting moment when the arms begin to bend — is considered kipping. The athlete should avoid any hip movement that helps to generate speed or explosiveness during the muscle-up.
The legs may raise slightly (minor posterior pelvic tilt) during the transition from below to above the bar in a natural way, which does not assist the movement but rather results from natural motion under fatigue.

The false grip is not allowed. The overhand grip (semi-false grip) is permitted.

DIPS

The shoulders must pass the elbow level at the bottom for the repetition to be counted, and the arms must be completely extended at the top for the repetition to be counted.

The athlete should consider the effect of speed on the range of motion and regulate how fast they wish to perform. The elbow extension must be visible to the eye (e.g., without having to slow down the video to confirm it).

The hips must be lowered below the parallel bars (dip bars) during the negative/eccentric part of the movement for the repetition to count. Excessive bending at the hips is not allowed. The legs must remain extended and together at all times during the dip exercise.

The legs should remain still, and there should be no movement that may help to gain speed (e.g., kicking the legs back to go up faster during the dip).

The athlete should avoid any movement that helps generate speed or explosiveness during the dip.
The weight plate used during the weighted dip can be placed at any height from the knees (center of the weight plate at knee level) and below (e.g., at the ankle level).

PULL UPS

The grip width that significantly reduces the range of motion is not allowed (e.g., you cannot go excessively wide). The grip width must not exceed 30 degrees (with possible minor deviations) outward from the athlete’s natural shoulder alignment. Any wider grip will result in a no rep due to reduced range of motion. Both “thumbs over the bar” and “thumbs under the bar” grips are acceptable.

The chin must visibly pass and reach above the bar level. The chin should not only be higher than the bar level but also visibly above it at the top of the pull-up for the repetition to count (e.g., if the chin is higher than the bar but not actually above it, it is not counted as a rep). The chin must clearly be over the bar at the top of the movement — there are no “in-betweens” (e.g., chin at the same level as the bar is not counted as a rep).

The athlete must achieve complete elbow extension at the bottom of the pull-up. The athlete should consider the effect of speed on the range of motion and regulate the pace accordingly. The elbow extension must be clearly visible (e.g., without needing slow motion to confirm it).

The athlete must go all the way down to the dead hang position for each repetition to count (e.g., the athlete should not jump off as soon as the chin passes the bar at the end of each set).
The athlete must extend the shoulders to a visible degree at the bottom (during arm lockout) for the judge to validate the repetition. Excessive scapular retraction or leaning back will result in the repetition not being counted.

The legs may raise slightly (minor posterior pelvic tilt) in a natural way due to fatigue, which is acceptable as long as it does not assist in the movement.

The legs must remain still, extended, and together throughout. Any movement aiding speed (e.g., kipping from the hips) is not allowed. Even slight visible flexion of the legs cancels the repetition.

A minor lower back arch is allowed as long as it does not create kipping from the hips. The athlete should avoid any movement that aids momentum or explosiveness during the pull-up exercise.

PUSH UPS

Straight parallettes may appear in competition routines as an alternative to the straight/single low bar push-up.

For qualification, push-ups are performed exclusively on the ground due to possible height variations between parallettes or bars.
During competition, the push-up is performed on the “GORNATION Pro Parallettes” (the low model) or equipment that aligns with the Pro Parallettes’ standard measurements.

The body must remain in a neutral, straight position throughout the entire push-up. The maximum grip/hand positioning width is slightly outside shoulder width.
The shoulders must pass the elbow level on the way down for the repetition to count, and the arms must be completely extended at the top.

The athlete should regulate speed to ensure full range of motion and visible elbow extension (without requiring slow motion to verify).

Hip movement during push-ups should be avoided at all times. An excessive lower-back arch is not allowed. The body must remain in a maximally neutral/hollow position throughout the exercise.

Hip position is an important factor that may lead the judge to call a no rep. It is in the athlete’s best interest not to perform too quickly to avoid losing repetitions and wasting energy.
The athlete should keep in mind that the perception of elbow extension changes under fatigue (“pump”) — performing dead-stop or semi-dead-stop repetitions may help ensure all reps are counted.

The legs must remain extended and together throughout. Even slight visible flexion (change from straight to bent) cancels the repetition. The athlete must avoid any movement that helps gain speed or explosiveness during the push-up.

SQUATS

The hips must pass below knee level at the bottom of the squat for the repetition to count in both weighted vest and goblet squats. A 90-degree angle is not low enough for the repetition to count.

The hips must be fully extended at the top (the body is completely straight and vertical) for the repetition to be counted. Failing to fully extend the hips at the top will result in a No Rep.

The feet stance should be shoulder-width or slightly wider.

Final Thoughts

Do not hesitate to double-check your form with Saibov before submitting your application. This will increase your chances of success.

To compete at the highest level in this endurance competition, every detail matters. The athletes who pass qualification will have demonstrated not only strength but also the technique and endurance required to perform under pressure.

If you’re ready to take your shot at competing among the world’s best, follow the guidelines carefully and submit your routine.

The clock is ticking – are you ready?
This is your chance to be part of the biggest calisthenics endurance competition.
The road to the podium starts now!