The Bar Brother Beginner Requirements

“It took blood, sweat and tears, but now that I finished the challenge. I feel like a true beast” – Bar Brother

Time To Challenge Yourself

(So You Think You Are Ready…)


Training For The Bar Brother Requirements


Most people (at least 90%) reading this page will never take the challenge, they will just read through all these words and think about what it would be like to actually to it.

5 % will actually go to a park, start doing dips, push ups and follow an average routine by which they will meet their expectations, but not exceed expectations.


“You don’t just do calisthenics to conquer those bars, you do it to conquer yourself” – Jonathan


Of these people 2% will stop after a few months because they don’t understand the ‘process’, they want to see quick results and are looking for an overnight magic pill.

They don’t realize that there are no shortcuts to success, the road is hard and long.


Jonathan Meeting The Requirements To Bar Brother


And 3% will understand this rule, only 3% will keep training ‘until they succeed’.

Only 3 % will give that extra 1% when they are exhausted.

I believe that simply reading this already underlines that you have the potential to be that 1 percenter.


The 3 Minute Body Weight Bar Brother Challenge


This challenge is the minimum requirement to call yourself a true Bar Brother from the Groningen division.

It is a body weight circuit, with different exercises, including the muscle up (which you won’t be able to do easily, at least not without training).

Once you have finished to complete circuit within the give time limit, do it again.

If you are able to do it a second and third run, you are ready for more advanced exercises.


“Know your limits and know when and where to push them”


Make sure you are medically able to do these exercises and do a good warming up to prevent injuries.

Most injuries are caused by a bad warming up and when you are challenging yourself for the first time, please make sure you do a long warming up (Check this post for advice).

Because believe me your muscles will feel the hit the next morning.

(Here is a video of Tycho passing the challenge)



This is the Bar Brother Challenge, consisting of:

  • 4 muscle ups
  • 15 dips
  • 20 pushups
  • 10 jumping squats
  • 10 leg raises
  • 4 muscle ups



When you are a beginner…


Remember that you will not be able to do it over night.

You need at least 2 to 4 months of consistent exercise before you will be able to complete this challenge.


“How bad do you want it? When you want to succeed as bad as you want to breathe, then you’ll be succesful” – Eric Thomas


If you are not able to do the muscle up yet. Check out this blog post in which the six steps to master the muscle up are explained.

Make sure you get in touch with a Bar Brother group in your area and read the New Here? page in which you will find multiple useful posts.

Other people will motivate you and push that little extra bit.


For the more advanced people…


In case you think this challenge is easy, focus on the execution or do the circuit for a second or third time.

Slow down your movements and increase your control.

Make sure you stick to the 3 minute time limit.

Look for people who need your help and use your experience to push them to the next level.


“Who am I? I am a champion!” – Bar Brothers Groningen


If that’s not enough…

Progress to the Official and more advanced Bar Brother Requirements….


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