Exercise Variation

Variation - Functional
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Sets
Reps/Secs
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Exercise
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Pushups

Postrequisites 12

Clutch Flags

Requires proficiency of 75%
Manage
4 sets of 15-30s holds
Manage
4 sets of 15-30s holds
Manage
4 sets of 15-30s holds
Manage
4 sets of 15-30s holds
Manage
4 sets of 15-30s holds
Manage
4 sets of 15-30s holds
Manage
4 sets of 15-30s holds
Manage
4 sets of 15-30s holds

Elbow Levers

Requires proficiency of 75%
Manage
4 sets of 15-30s holds
Manage
4 sets of 15-30s holds
Manage
4 sets of 15-30s holds
Manage
4 sets of 15-30s holds
Manage
4 sets of 15-30s holds
Manage
4 sets of 15-30s holds
Manage
4 sets of 15-30s holds
Manage
4 sets of 15-30s holds
Manage
4 sets of 15-30s holds
Manage
4 sets of 15-30s holds
Manage
4 sets of 15-30s holds

Burpees

Requires proficiency of 50%
Manage
4 sets of 15-30s holds

Chest Throw

Requires proficiency of 50%
Manage

Stepping One-Arm Chest Pass

4 sets of 15-30s holds (ea. side)
Manage
4 sets of 15-30s holds

Dead-Stop Pushups

Requires proficiency of 50%
Manage
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.

Handstand Pushups

Requires proficiency of 50%
Manage
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.

Hip External Rotation Pushups

Requires proficiency of 50%
Manage
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.

Inch Worms + Pushup

Requires proficiency of 50%
Manage
2 sets of 12-15 reps

Pike Pushups

Requires proficiency of 50%
Manage
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
Manage
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.

Pseudo Planche

Requires proficiency of 50%
Manage
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.

Pushups (Plyometric)

Requires proficiency of 50%

Serratus Pushups

Requires proficiency of 50%
Manage
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.