Olivia Gruss

Olivia Gruss

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ZERO to PULL-UP Challenge

Your first pull-up starts here.

If you look at the bar and think “this is not for me,” you’re in the right place. This Challenge is a progressive way to build the strength you need for a pull-up, starting from zero. You just need to show up and trust the process. It’s about building the foundation so one day, it will become possible. And when that moment comes, you’ll know it wasn’t luck. It was consistency. Welcome to ZERO to PULL-UP.
Goal:
Skills Training
Calisthenics, Bodyweight, Core/Abs, Upper Body
6 weeks program 6 days/week <30 mins
Level:
Beginner
Goal:
Skills Training
Calisthenics, Bodyweight, Core/Abs, Upper Body
6 weeks program 6 days/week <30 mins
Level:
Beginner
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About the Challenge

ZERO to PULL-UP 6-Week Challenge If you’ve never done a pull-up, this challenge is for you. If you look at the bar and think “this is not for me,” you’re in the right place. The ZERO to PULL-UP 6-Week Challenge is a gentle, progressive way to build the strength you need for a pull-up, starting from zero. No experience needed. No pressure to be perfect. Over six weeks, we focus on: • Learning how to hang comfortably • Building grip and back strength • Activating the right muscles • Strengthening your core • Gaining confidence step by step There’s no rushing and no comparison. Every exercise is there to help your body feel safer, stronger, and more capable. You don’t need to already be strong. You don’t need to lose weight. You don’t need to prove anything. You just need to show up and trust the process. This challenge isn’t about forcing a pull-up in six weeks. It’s about building the foundation so one day, it feels possible. And when that moment comes, you’ll know it wasn’t luck. It was consistency. Welcome to ZERO to PULL-UP. We start where you are and build from there 🤍

    Here is a taste of what you can expect

    2 Core Flow
    2 Core Flow
    4.8
    2 Core Flow
    2 Core Flow
    5.0
    Strength & Negative control
    Strength & Negative control
    5.0
    3
    Strength & Negative control
    Strength & Negative control
    5.0
    Strength & Negative control
    Strength & Negative control
    5.0
    2 Core Flow
    2 Core Flow
    5.0
    Great instructions Easy to follow even for beginner & thanks!
    Amandine
    Super session ! Ça fait du bien au corps et à la tête ! Merci beaucoup
    Marion
    This was great! my kids did it with me.(ages 6 & 9)
    Trish

    Real results from real training.

    Great instructions. Easy to follow even for beginner & thanks!
    It's great. I always feel great after your workouts. I want to thank you for your time and for this program. It makes me feel amazing.
    This is my own transformation, by training the way I share with you all.
    Everything is possible, if you stay consistent.
    2 years of consistency. happy with my results.
    Great instructions. Easy to follow even for beginner & thanks!
    avatar

    About Olivia Gruss

    Online Strength & Movement Coach

    I am Olivia Gruss An acrobat, professional performer, coach, and proud mom of two beautiful boys. Since childhood I have trained in gymnastics, professional classical dance, swimming, and aerial arts. While traveling the world, I had the chance to coach thousands of people in fitness and it quickly became my purpose. Fitness has always been a part of my life, which led me to earn multiple certifications in both training and nutrition. The human body fascinates me. I am always curious about how much we are truly capable of when we train with intention and heart. Over the years I realised that we do not need just one style of training. We need them all. That is why I created Olivia Rebel. To bring together everything I have learned and help you move better, train smarter, and feel stronger in your body. Through a variety of methods and years of experience, I am here to guide you toward your goals. With purpose, with power, and with no limits. Let’s rebel against “I can’t”
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    Why the ZERO to PULL-UP Challenge is right for you

    If starting the new year feeling stronger is on your list, this challenge is the perfect place to begin. The ZERO to PULL-UP Challenge is designed for anyone starting from zero and wanting to build real strength in a progressive, supportive way. You don’t need experience or prior strength to start, just the willingness to show up and try. Over six weeks, you’ll build strength step by step, focusing on grip, core, shoulders, and pulling strength so your body gets stronger safely and confidently. Every workout is guided with clear videos, warm-ups, and progressions to meet you where you are. You’ll also be part of a private community where motivation, encouragement, and accountability make training easier and more enjoyable. This challenge is built to fit into real life, even if you’re busy. And to make it even more motivating, you’ll have the chance to win one of the challenge prizes simply by showing up, staying consistent, and committing to your goal. I’ll be right there with you throughout the challenge, guiding you, supporting you, and helping you start the year feeling strong, capable, and proud of yourself.
    • 6-week challenge • Train 6x per week with 1 full rest day
    • 3 pull-up focused workouts + 3 short core sessions each week
    • Warm-ups and stretches included in each workout
    • Progressive structure designed to take you from zero to stronger
    • Easy-to-follow video guidance for every exercise
    • 3 winners selected at the end of the challenge
    • Prizes include pull-up equipment and training tools
    • Bonus: Nutrition guide to support your training
    • Extra Bonus: Daily challenge checklist
    • Workouts can be done at the gym or anywhere where access to a pull-up bar and a low bar
    • Community access for motivation and support
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    HOW TO WIN

    After joining my Pull-Up Challenge, you must first complete your registration to officially participate. Registration opens on January 13th, 2026 at 6:00 PM (CET) and closes on January 20th, 2026 at 6:00 PM (CET). Only participants who register within this period will be eligible. During registration, you must submit your personal goal and upload a before photo or before video. Both are mandatory and must be completed before starting the challenge. Once registered, you will receive access to the challenge workouts when the challenge begins. Participants are expected to follow the workouts as provided, leave a comment after completing each workout, and show up consistently. To complete the challenge, an after photo or after video must be submitted. Submissions open on March 1st, 2026 at 6:00 PM (CET) and close on March 10th, 2026 at 6:00 PM (CET). Late submissions will not be considered. Winners will be selected based on commitment, consistency, participation, and overall progress, not perfection or starting level. The first two winners may choose their prize, based on availability. Winners will be announced on Instagram on March 20th, 2026. This challenge is about committing to your goal, showing up, and proving to yourself that “I can’t” doesn’t exist.
    • Register for the challenge between January 13th and January 20th, 2026 (CET)
    • Submit your personal goal during registration
    • Upload a before photo or before video during the registration period
    • Complete the pull-up challenge workouts as provided
    • Leave a comment after finishing each workout
    • Show up consistently and give your best effort
    • Upload an after photo or after video between March 1st and March 10th, 2026 (CET)

    Frequently asked questions

    Do I need to already be strong to join?
    No. This challenge is designed for beginners and for anyone who cannot do a pull-up yet. You start exactly where you are. The program builds strength step by step, with simple progressions that make pull-ups feel possible over time.
    What if I can’t do a pull-up by the end of the 6 weeks?
    That’s completely okay. This challenge is about building the foundations for a pull-up, not forcing one. Many people feel stronger, more confident hanging from the bar, and much closer to their first pull-up by the end. Progress looks different for everyone.
    How much time does this challenge take each week?
    Pull-up workout days take about 20 to 30 minutes. Core days are only 5 minutes with just two exercises. One full rest day is included each week to help your body recover and get stronger.
    Is this challenge suitable postpartum?
    Yes, as long as you have medical clearance to train. This challenge focuses on controlled strength, core engagement, and gradual progress. Core work is short, simple, and designed to reconnect with your body without pressure. Always listen to your body and move at your own pace.
    What if I miss a day or fall behind?
    Nothing bad happens. You don’t fail the challenge. This is not about perfection. It’s about consistency over time. If you miss a day, you simply continue with the next session. Progress comes from showing up again, not from doing everything perfectly.

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