PPK Frequently Asked Questions

What is the PPK?
The PPK is a 5-minute fitness challenge consisting of three exercises: pull-ups, push-ups and Korsquats. You perform each exercise for one minute, with one minute of rest between exercises. Your total completed reps across all three exercises is your PPK score.

What is a Korsquat?
A Korsquat is a sit-up directly into a squat. One complete sit-up-to-squat movement counts as one rep.

How long does the PPK take?
Exactly five minutes: three 1-minute exercise periods and two 1-minute rest periods.

Do I have to perform the exercises in a specific order?
No. You can choose any order for pull-ups, push-ups and Korsquats. Once you choose your order and begin, you complete one full minute of each exercise with one-minute rest periods between them.

Do my reps need to be continuous?
No. You can stop and rest during any of the 1-minute exercise periods. The clock continues running, and you can resume performing reps whenever you're ready.

How is my PPK score calculated?
Add together all valid pull-ups, push-ups and Korsquats completed during their respective one-minute periods.

For example: 20 pull-ups + 50 push-ups + 20 Korsquats = a PPK score of 90.

Do I need to record my attempt?
Yes. Official competition submissions must include a video showing your complete PPK attempt so your score can be reviewed and verified.

Does the entire PPK need to be one video?
Yes. Record the entire five-minute attempt continuously, including the two rest periods. Do not stop, edit or splice the video.

How should I position my phone?
Position your phone so your entire body and the relevant equipment are clearly visible throughout each exercise. Your form needs to be visible enough for the attempt to be verified.

Can someone else film me?
Yes. Someone else can film your attempt, or you can use a tripod or other stable phone setup.

Can someone count my reps for me?
Yes. Someone can count your reps, but your submitted score is still subject to video review. Only valid reps count toward your official score.

What happens if one of my reps doesn't meet the standard?
That rep may be removed from your official score. A bad rep doesn't necessarily invalidate your entire attempt. Your final verified score is based on the number of valid reps completed.

What are the pull-up standards?
Begin each rep from the required bottom position and finish with your chin clearly above the bar. The goal is to use consistent, recognizable pull-up form for every repetition. Arms must reach full lockout on the descent.

What are the push-up standards?
Each rep must demonstrate the required range of motion at the bottom and return to the required top position. Your body should remain controlled throughout the movement. Arms should reach full lockout at the top, and arms should bend to 90 degrees (at least) on the descent.

What are the Korsquat standards?
Each rep consists of completing a sit-up and transitioning directly into a squat before returning to begin the next repetition. Shoulder blades must touch the floor on the descent, and knees must reach

Can I try the PPK more than once?
Unless a specific competition states otherwise, check that competition's rules regarding multiple attempts. Only eligible, properly submitted attempts will count toward official competition results.

Do I need to be a member of the gym to compete?
This depends on the specific competition and host gym. Some PPK competitions may be open to non-members. Check the event information or ask the host gym before arriving.

Who am I competing against?
Depending on the event, your score can count toward several competitions at once. You may be competing to become your individual gym's PPK champion, against participants from other gyms, for placement on the overall F-Games rankings, and for prizes.

How does the gym-vs.-gym competition work?
Participating gyms can compete against one another using measures such as total participation, combined PPK points, average PPK score and other competition-specific categories.

Can beginners participate?
Yes. The PPK isn't only for elite athletes. Your score gives you a benchmark you can use to see where you currently stand and measure your improvement over time.

What if I can't do a pull-up?
You can still participate. A score of zero in one exercise does not prevent you from completing the other exercises and receiving an overall PPK score.

Where do I submit my score and video?
Use the official submission QR code displayed at your gym. Follow the instructions to enter your information, score and video.

Where can I see the rankings?
Official verified results can be added to the F-Games rankings, allowing you to see how your performance compares with other PPK competitors.

Are there prizes?
Many PPK competitions include prizes, but prizes may vary by event. Check the specific competition information for current prize details.

What if I have a question while I'm competing?
Text the PPK Support Line at (312) 343-1951 with questions about rules, filming, scoring or submitting your attempt.