Conditioning Ladder

Thursday is a BIG conditioning day whether you are at the gym or training at home.  You can always write down or take a screen shot of the workout posted, set your own timer and GO!  You also have the option to follow a variation of our 2 minute torture video below!

Conditioning Ladder: 

Each round you will ladder down in reps: Round 1 = 20 Reps.. Round 2 = 16 reps…

REPS: 20 / 16 / 12 / 8 / 4:

Exercises:

• Back lunge or Step ups
• 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 at home workout option:

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…