Advanced

Get Up Workout Day 1 (Monday Workout)

Exercise
Plyo Pushups

Week 1
3x8

Week 2
3x8

Iso Holds

3x30
secs

3x40
secs

Clap Pushups
Iso-Drop Holds (Medium
Box)

3x8

3x8

3x6

3x6

Behind Back Claps

3x5

3x5

Hand Fire (Elevated)

3x8
secs

3x8
secs

Week 3 Week 4
Comments/Intensity
3x8
3x8
Hands On Medball Pushup
Hold a bench position and
3x50
3x60
explode at then end of
secs
secs
each set
3x8
3x8
Until Failure
Drop off a box and catch
3x6
3x6
your body with your hands
Alternate between wide
3x5
3x5
and close grip pushups

3x8
3x8
secs
secs

Advanced Get Up Workout Day 2 (Wednesday Workout)

Exercise
Plyo Pushups

Week 1
3x8
Each
Way
MAX

Week 2
3x8
Each
Way
MAX

3x6

3x6

Behind Back Claps

3x5

3x5

Back N Forth

3x8

3x8

Around The Clocks

Wide Grip Pull-Ups
Iso-Drop Holds (Medium
Box)

Week 3 Week 4
Comments/Intensity
3x8
3x8
Hands On Medball Pushup
Each
Each
Go around 12 times
Way
Way
MAX
MAX
Until Failure
Drop off a box and catch
3x6
3x6
your body with your hands
Alternate between wide
3x5
3x5
and close grip pushups

3x8
3x8

Advanced Get Up Workout Day 3 (Friday Workout)

Exercise
Plyo Pushups w turn

Wide Grip Pull-Ups

Week 1
3x8
Each
Way
MAX

Week 2
3x8
Each
Way
MAX

Box Drop Pushups

3x6

3x6

Behind Back Claps

3x5

3x5

Back N Forth

3x8

3x8

Around The Clocks

Week 3 Week 4
Comments/Intensity
3x8
3x8
Hands On Medball Pushup
Each
Each
Go around 12 times
Way
Way
MAX
MAX
Until Failure
Drop off a box and catch
3x6
3x6
your body and push up
Alternate between wide
3x5
3x5
and close grip pushups

3x8
3x8