SOAR Challenge: Push-Up

The Push-up Challenge builds striking power, shoulder endurance, core stability, and mental discipline. Using 100 push-ups per week as the baseline, here is a Belt Rank tiered challenge.

Challenge Rules – Due Date: 7 July

• Every push-up must show proper Tang Soo Do posture.
• Half-reps do not count.
• Students may divide repetitions throughout the day.
• Quality over quantity.
• Students track their totals on an honor system.

Weekly Goal: Build Stronger Strikes, Better Endurance, and Moo Do Spirit.

Soar weekly challenge Sheet (LINK)

Don’t forget to stretch for at least 10 minutes every day.

Your Attitude Determines Your Altitude – SOAR!

Bronze Tier – White & Orange Belts

Goal: Develop proper push-up mechanics and consistency.

Weekly Requirement

• 100 push-ups total
• Minimum of 3 training days
• Every repetition must maintain a straight body line and full range of motion.

Suggested Breakdown

• Day 1: 35 push-ups
• Day 2: 35 push-ups
• Day 3: 30 push-ups

Bonus Requirement

• Front Plank Hold: 30 seconds × 2 rounds

Focus

• Breathing rhythm
• Proper hand placement
• Core engagement
• Controlled lowering

Achievement Title: Bronze Warrior

Silver Tier – Green & Brown Belts

Goal: Increase upper-body endurance and striking stability.

Weekly Requirement

• 200 push-ups total
• Minimum of 4 training days

Suggested Breakdown

• Day 1: 50
• Day 2: 50
• Day 3: 50
• Day 4: 50

Bonus Requirements

• Front Plank: 45 seconds × 3 rounds
• 25 diamond push-ups during the week

Focus

• Endurance under fatigue
• Stronger punching posture
• Shoulder stability
• Mental discipline

Achievement Title: Iron Fist

Gold Tier – Red & Blue Belts

Goal: Build power, endurance, and martial toughness.

Weekly Requirement

• 300 push-ups total
• Minimum of 5 training days

Suggested Breakdown

• Day 1–5: 60 push-ups each day

Bonus Requirements

• Front Plank: 60 seconds × 3 rounds
• 50 diamond push-ups during the week
• 25 explosive (Plyo) during the week

Focus

• Explosive power
• Core-to-fist connection
• Maximum endurance
• A Black Belt attitude

Achievement Title: Dragon Fist

Master’s Challenge – Black Belts

For advanced students seeking extra recognition.

Weekly Requirement

500 push-ups total

Additional Tests

• 90-second plank hold
• 100 push-ups in one session
• 50 explosive (Plyo) push-ups
• Demonstrate proper Tang Soo Do striking form after the workout

Focus

• Mental toughness
• Exceptional endurance
• Moo Do spirit
• Leading by example

Achievement Title: Iron Dragon Master