Plank · Dead hang · Wall sit
The 28-Day Hold Challenge
Pick the plank, the dead hang or the wall sit (or all three), get a four-week plan built around your own starting time, and see how far you climb, with your friends.
No credit card needed
The Just Hold 28-day challenge is a four-week plan for three simple holds: the plank, the dead hang and the wall sit. You start with a quick max-hold test, follow a plan built around your own starting time, then re-test at the end to see exactly how much you improved. Do it solo or with a group, and it is free to start.
Choose your length
7 days
14 days28 daysHow the 28-day challenge works
Test your starting time
On day one you hold for as long as your form stays clean. That is your baseline.
Follow your plan
You get a four-week plan scaled to that time, a few short sessions a week, no guesswork.
Re-test and compare
On day 28 you test again and see your before-and-after, the seconds and the percentage you gained.
Free to start. No credit card needed.
Built around your starting time, so it is fair for everyone
Most challenges hand everyone the same target, which is impossible for some and pointless for others. Ours scales to you. That is the point of doing it as a group: a beginner and a regular gym-goer can take on the same challenge from their own starting line, and the beginner can still come out on top on “most improved”.
Pick one hold, or take on all three
Go all-in on the plank, train your grip with the dead hang, build leg endurance with the wall sit, or run all three at once. Each one gets its own plan and its own before-and-after.
What four weeks looks like
Week 1
Settle in
Short, easy sessions to build the habit.
Week 2
Build
A little more each session.
Week 3
Push
The hardest week, including a hold-as-long-as-you-can set.
Week 4
Ease off and test
You back off so you are fresh, then re-test on day 28.
Do it with your friends or family
Start a challenge, share one link, and your group is in. Everyone trains on their own plan but you all share a leaderboard and a “most improved” crown. The quiet competition is what gets you to actually show up.
Who it is for
Any level. The plank and the wall sit need no equipment at all. For the dead hang you just need something to hang from, a doorway pull-up bar works perfectly. See how to choose a pull-up bar.
Frequently asked questions
How long is the challenge?
28 days, four weeks. You can also run a 7-day or 14-day version if you want something shorter.
Do I need any equipment?
No for the plank and the wall sit. For the dead hang you need a bar to hang from, such as an inexpensive doorway pull-up bar.
Can a complete beginner do it?
Yes. The plan is built around your own starting time, so it meets you where you are and progresses from there.
Is it really free?
Your first challenge is free, no card needed. Plus unlocks running several at once and your full challenge history.
Can I do it with friends or family?
Yes, that is the best way to do it. Everyone follows their own plan and you share a leaderboard, including a "most improved" ranking so any level can win.
What if I miss a day?
Nothing breaks. You pick up the next session where you left off. The plan is forgiving by design.
Set up your challenge in under two minutes
Start solo or bring your group. Your first challenge is free.
Start your free challenge →Free to start · No credit card needed
This page is for educational purposes only and is not medical advice. If you have health concerns or are unsure whether to start exercising, consult your doctor first.