Alternate Cardio Interval Ladders

The week will kick off with some alternate cardio interval ladders.

Sounds like a mouth full, but simply put, we will be picking 2 cardio options and alternating between them while laddering down like so…

Intervals look like this:

  • 4 minutes work/2 minutes rest
  • 3 minutes work/1:30 rest
  • 2 minutes work/1 minute rest
  • 1 minute work/30 seconds rest

Total workout time is 29:30

Choose active rest if you want.

Cardio items can include some the following:

  • Rower
  • Bike
  • Ski
  • Sled
  • Run
  • Jump rope
  • Kettlebell sport
  • Step ups
  • Mace swings


Say you pick rower and sled push…

On your first set, you will row for 4 minutes, rest for 2 minutes and then do the same on the sled.

Next set will be row 3 minutes, rest 1:30 followed by sled for 3 minutes, rest 1:30.

Keep going with this until you hit your last set of 1 minute work and 30 seconds rest.

Let’s get after it this week!