Manage Exercise Variation

Variation - Functional
Ignore this variation for just this section.
Refresh this variation—the next workout will try and select a new exercise variation if available.
Customize how long you want to see exercises before they refresh.
0
Add a delay before this variation is recycled from your workouts.
The Weekly Training Volume Targets feature takes precedence over this.
0
Add a delay before this variation is recirculated back into your workouts.
This may not apply if there are no other exercises available.
Track how many sets and reps you complete.
Track how much weight you are able to lift.
Extra Light Band
Light Band
Midweight Band
Heavy Band
Extra Heavy Band
Sets
Reps/Secs
Weight
Exercise
Ignore this exercise and all of its variations for all sections.
Progress or regress exercises to switch between easier and harder variations.
Progress or regress an exercise's progression level to switch to an easier or harder variation.

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

Chest Throw

Requires proficiency of 50%
Manage

Stepping One-Arm Chest Pass

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

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
☆ Hold the peak of each rep for 1s.

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.