Starting with Strength Couplets

We’re excited to be kicking off another great week of fitness with super efficient strength couplets (done ladder style).


Monday is a strength focus at The TR and couplet ladders are a great way of getting a lot of quality work done within a relatively short time frame.

Ladder from 1-5 or 2-10 and alternate between each exercise in each couplet for twelve minutes.

When you get to the top of the ladder (5 or 10 reps) you will begin from the bottom again (1 or 2) and repeat.

Keep your reps clean and don’t burn yourself out (this is counter productive).

Here are your ladder couplets…

Each couplet will be done for twelve minutes.

Couplet 1 (12 Minutes)

  • Choice of clean and press or single leg deadlift (L/R)
  • Pull up, ring row or 1 arm kettlebell or dumbbell row (L/R)

Rest for 2 minutes

Couplet 2 (12 Minutes)

  • Goblet squat, double kettlebell squat or split squat
  • Ab choice

Rest for 2 minutes

FInisher: 1 x AFAP

  • Burpee or Slam 2,4,6,8,10
  • Swings 10,8,6,4,2

Let’s have ourselves a great week!

Don’t forget to register for ROW for HOPE!

Here’s a technique video on the double kettlebell front squat and how to set it up and perform it!