Plank Push Up Challenge

Plank Push Up Challenge

If you want to finish your workout strong, or set a benchmark to ensure that your training program is working, the Plank Push Up Challenge is for you. Finish it as fast as possible!

The Exercises

Nothing but Planks and Push Ups! Here is Shawn Power’s class getting after it on Level 6 (no, the form of everyone is not 100%, but they’re progressing and that’s what matters).

Silver Wolf Levels

At Silver Wolf Nutrition, we know that everyone is not at the same stage of fitness, and there is nothing wrong with that! Like any good instructor or trainer, our job is to identify the level of the person being trained and ensure that the workout/exercise is tailored to their abilities. That’s why we came up with the Silver Wolf Grading System as shown below:

GRADESTARTING POINT
CubSTART AT LEVEL 11
WolfSTART AT LEVEL 6
Alpha WolfSTART AT LEVEL 1

The Plank Push Up Challenge

The Plank Push Up Challenge involves performing one set of Planks followed immediately by a set of Push Ups. There are 15 levels total, each of which decreases the amount of Push Ups reps by 1. Finish as quickly as possible and rest as little as possible until the challenge is complete. Time yourself and try it in a month to see if your training is progressing.

Level 1

EXERCISETIME/REPS
Plank30 seconds
Push Up15 reps

Level 2

EXERCISETIME/REPS
Plank30 seconds
Push Up14 reps

Level 3

EXERCISETIME/REPS
Plank30 seconds
Push Up13 reps

Level 4

EXERCISETIME/REPS
Plank30 seconds
Push Up12 reps

Level 5

EXERCISETIME/REPS
Plank30 seconds
Push Up11 reps

Level 6

EXERCISETIME/REPS
Plank30 seconds
Push Up10 reps

Level 7

EXERCISETIME/REPS
Plank30 seconds
Push Up9 reps

Level 8

EXERCISETIME/REPS
Plank30 seconds
Push Up8 reps

Level 9

EXERCISETIME/REPS
Plank30 seconds
Push Up7 reps

Level 10

EXERCISETIME/REPS
Plank30 seconds
Push Up6 reps

Level 11

EXERCISETIME/REPS
Plank30 seconds
Push Up5 reps

Level 12

EXERCISETIME/REPS
Plank30 seconds
Push Up4 reps

Level 13

EXERCISETIME/REPS
Plank30 seconds
Push Up3 reps

Level 14

EXERCISETIME/REPS
Plank30 seconds
Push Up2 reps

Level 15

EXERCISETIME/REPS
Plank30 seconds
Push Up1 reps

BANNER TRANSFORM1 728x180

 

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Shawn Powers

Master of the transformation, Shawn Powers uses unconventional diet and training methodologies to ensure extended health and performance, no matter what age you’re starting at. Click Here to learn more.

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