WorkoutsPush & Brace
Push & Brace
A push-focused bodyweight workout built around shoulder strength and core stability. Push-ups, wall work, and static holds come together for controlled upper-body fatigue.
Equipment
— No equipment
EMOM · 18' total
1' per interval
| Round | Hand Release Push-Up | Wall Walk | Hollow Hold |
|---|---|---|---|
| I | 12 | 2 | 30 s |
| II | 12 | 2 | 30 s |
| III | 12 | 2 | 30 s |
| IV | 12 | 2 | 30 s |
| V | 12 | 2 | 30 s |
| VI | 12 | 2 | 30 s |
Score = Total rounds
The workout
EMOM · 18' total
6 rounds — 1' per interval
12 Hand Release Push-Up
2 Wall Walk
30 s Hollow Hold
Scoring
The score is the number of completed rounds.
Run it in Everground
Push & Brace is available in the app.
Keep your logs, history, and progress, when you run the workout with Everground.
Movements
- Hand Release Push-Up
- Hollow Hold
- Wall Walk
Equipment
— No equipment
EMOM · 18' total
1' per interval
| Round | Knee Push-Up | Pike Shoulder Tap | Plank |
|---|---|---|---|
| I | 8 | 8 | 20 s |
| II | 8 | 8 | 20 s |
| III | 8 | 8 | 20 s |
| IV | 8 | 8 | 20 s |
| V | 8 | 8 | 20 s |
| VI | 8 | 8 | 20 s |
Score = Total rounds
The workout
EMOM · 18' total
6 rounds — 1' per interval
8 Knee Push-Up
8 Pike Shoulder Tap
20 s Plank
Scoring
The score is the number of completed rounds.
Run it in Everground
Push & Brace is available in the app.
Keep your logs, history, and progress, when you run the workout with Everground.
Movements
- Knee Push-Up
- Pike Shoulder Tap
- Plank
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Equipment: Kettlebell
For time
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Base Camp
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No equipment required