A series of 5min sessions you complete at the start of your session to develop the ability to do something.

• Session 1: TEST: Max unbroken push-ups (two minute cap).
• Session 2: Max push-ups in five minutes. If you expect more than 100, use a deficit that shouldn’t allow more than 100 reps. If you expect less than 60, use a band.
• Session 3: Max unbroken push-ups (60s cap). Rest 60s. Three rounds. If required, use a band that will give you 20 per minute. If you expect more than 40, use a weight vest and small deficit.
• Session 4: Five push-ups every 15 seconds for five minutes. Use a band/weight vest/deficit if required to make challenging.
• Session 5: Every minute for five rounds complete 20 push-ups. Use a band/weight vest/deficit to make challenging.
• Session 6: In five minutes, progress as far through an unbroken push-up ladder as possible. That is, one push-up, two unbroken, three unbroken etc. If you don’t think you will get past eight, use band assistance. Use a weight vest/deficit if desired.