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Sample workout

Push-ups

Pick a benchmark target and follow a simple build-up that ends with that benchmark as your final clean set.

Changing this updates the workout instantly. The selected benchmark is the final set.

Beginner target

1 reps

This benchmark rep count is the final clean set.

  1. 1

    Easy set

    Start easy and keep every rep clean.

    easy

    1 reps

    40%

  2. 2

    Practice set

    Stay smooth and leave plenty in reserve.

    smooth

    1 reps

    60%

  3. 3

    Build set

    Move with control before the target attempt.

    controlled

    1 reps

    80%

  4. 4

    Target set

    Finish on the benchmark rep target you picked.

    max clean set

    1 reps

    100%

Keep these crisp. If a build-up set gets ugly, stop there and submit that best clean effort instead.