Strength Ladders

Happy Monday Training Room friends!

Strength ladders are one of the best ways of getting a lot of efficient work done without burning out.

When working strength, we always want to keep some reps in the tank and keep our form fresh. This method will set us up for success and also keep us from getting injured.

Keep this in mind…

On strength days, you never want feel completely wiped out after the session!

You should feel slightley worked yet energiized.

This particular strength ladder will be done in couplets (or supersets)

At The Training Room, we also love couplets (alternating between 2 movements which are usually opposite of each other) AKA “supersets” because of the effectiveness of the push and pull as well as the efficiency of the set up in a group setting.

Twelve minute strength ladders will look like this:

Perform 1-5 or 2-10 reps alternating between movements at each couplet for 12 minutes.

If you choose to go light today then choose higher reps but keep things fresh.

If you choose body weight movements, do them under control and deliberately.

Couplet 1

  • clean and press or push-ups
  • pull-ups or ring rows

REST 2 minutes

Couplet 2

  • Any type of squat
  • Any ab movement

Finisher Couplet

Pick 2 conditoning movements and alternate between the 2 of them (example: such as ski erg and row)

1 ladders down 10-2 calories or reps, the other ladders up 2-10 (do 1 time)

Have a great week!

Here’s a classic from many years ago!