Pushup Progression

Skill Definition of Mastery In WOD scale
1 Plank Hold

45 second plank hold on hands without loss of midline Plank Hold
2 Elevated Pushups, feet spread

10 consecutive at 45 degree angle, no midline loss Hands Elevated Pushups, Feet Spread
3 Elevated Pushups, feet together

After achieving 10 consecutive at a given hand elevation, reduce elevation and build up to 10 consecutive. Continue reducing hand elevation until hands are on the ground Hands Elevated Pushups (elevation at height where you could achieve 5 consecutive)
4 Pushups

3 sets of 10 strict pushups without loss in midline. Rest 1 minute between sets Pushups
5 Hand Release pushups Reserved for workouts or competition. Do not lose midline during HRPU reps. HRPU with loss of midline or “worming” up will not develop your pushup HRPU until midline loss, then strict pushups
6 Deficit Pushups

5 consecutive pushups with 3-5 inch deficit Pushups unless otherwise specified
Dynamic Pushups Dynamic = Hands leave the ground. Goal is 10 consecutive “chest slap” pushups or pushups from ground to 3-5 inch elevation
Weighted Pushups Weighted Pushups Goal is 25% bodyweight
Developmental Mobility:

  • Shoulder External Rotation
  • Shoulder Internal Rotation
  • Pec Minor
  • Wrist and Elbow

Supplemental Work:

  • Banded Tricep Extensions (3-5 sets of 5-12 reps)
  • Banded Face Pulls (3-5 sets of 5-12 reps)