Wednesday is a big Conditioning Ladder Day!

If you are joining us at the gym in either courtyard OR online you can choose to do this new workout!

You will ladder down from 20 reps – each round decreasing reps by 4.  Note that some exercises such as the Run or Jump Rope are measured in distance or reps.  Let’s have some FUN.

If you are just online and taking the video classes you can follow along there to an original pre-recorded video!  Whatever workout you choose, it is sure to be a GOOD one!

REPS: 20 / 16 / 12 / 8 / 4:


  • Back lunge or Stepups
  • cardio choice*
  • sq thrusts or squat press
  • cardio choice*
  • cleans, snatch, high pull or Jump pull
  • cardio choice*

Cardio Choices:

  • Run is build, build, full front of build, long front, short front
  • JR is 125 /100 /75 /50 /25
  • JJ’s 60,50,40,30,20
  • or Calories (Rower, Bike, Ski – if you have access to any big equipment)

Below is your 2nd Workout Option for Wednesday. 

In case you want something different at home or a follow along video:

2 Minute Torture x 10 Rounds

You can do everything with just Bodyweight or if you have a Kettlebell or Dumbell you can add a little weight.  Best to choose a lighter weight on conditioning days to get the heart rate up without totally crushing yourself!

The clock will be set for 2 Minute Intervals.  Each round you try to complete the following circuit within the 2 minutes.  If you finish early – that’s your “rest” time!  Get ready to break a good sweat!

  •  5 Burpees, Squat Thrusts, or Push-Ups 
  • 10 Snatches, High Pulls, or Broad Bump 
  • 15 Mountain Climbers or Bicycles
  • 20 Swings or Bodyweight Squats

*Advanced can add 50 Jump Rope or 25 Jumping Jacks*

Keep it simple and have fun!

Follow along video here…