FIT AS FU*K

We LOVE Ladder Workouts

Leave a comment

13point5w1

As you might remember, we LOVE barbell complexes (check out these posts if you have not already: “We love BB complexes“, “We love BB complexes – part 2“..  Recently, we have been adding another related workout modality  to our training sessions: “the ladder”. The reason why we love these ladders resembles the one of BB complexes: It’s fast, intense and FUN! You get a really good workout while at the same time performing at lot of quality reps. Furthermore, it’s a great format for a partner training session. We often perform them simultaneously (in a you-go I-go fashion), or as a mini competition.  Below we have gathered some of our favorite ladder-style workouts. Enjoy!! – Sarah and Ditte

“Pulling strength”

7 min AMRAP:

1,2,3,4,5 etc. reps of:

Heavy deadlifts and C2B pull-ups

“Fire breather” 

10 Squat Cleans 50/35kg + 1 Burpee

9 Squat Cleans 50/35kg + 2 Burpees…

Continue deducting 1 Squat Clean and adding 1 Burpee, until you reach 1 Squat Clean and 10 Burpees.

“Explosive power”

9 min AMRAP of:

Ascending Ladder:

1 Push Jerk (70/45 kg) + 1 Box Jump (30′, 24′)

2 Push Jerks + 2 Box Jumps

3 Push Jerks + 3 Box Jumps Etc..

*all push jerks are pulled from ground for first rep

“Good memories”

Rope climb C&J Games ladder (2011)

5 Rope Climbs
5 Clean and jerk 145/105 lbs
4 Rope Climbs
4 Clean and jerk165/115 lbs
3 Rope Climbs
3 Clean and jerk 185/125 lbs
2 Rope Climbs
2 Clean and jerk 205/145 lbs
1 Rope Climbs
1 Clean and jerk 225/155 lbs

 

“Clash of the titans” 

Spealler vs Khalipa

1-10 Power Cleans Ascending (165/115)

1 Round of Cindy

5 Pull-Ups

10 Push-Ups

15 Air Squats

Perform 1 Power Clean followed by 1 round of Cindy, then perform 2 PC’s followed by 1 round of Cindy, Etc

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s