Twelve Minute Strength Ladder Supersets

Tuesday is a strength focus and we’ve got strength ladder supesets lined up for you at The Training Room.

There will be 2 different strength supersets to cover all the important muscle groups and keep us balanced out.

We will ALSO offer body weight options for each choice of movement.


To stick to standard Training Room protocals, there will be a finisher!

Here are your superset ladders…


Choose your rep scheme on each movement.

For slower movements such as clean and press and pull ups, we will ladder up from 1 to 5 (1,2,5,4,5).

If you decide to go heavy on the squats, then use the lower rep scheme (1,2,3,4,5).

Most other body weight movements such as push ups, ring rows or supermans will ladder up by 2 to 10 (so..2,4,6,8,10 reps).


You can add weight to push ups (chains and bands are acceptable).

Push-ups and other movements can also be modified to your strength levels…

 Here’s a nice band assisted push up variation!

Superset Ladder 1 (alternate between the 2 movements laddering up and repeating for 12 minutes)
  • 1-5 clean and press R/L( or 2-10 superman’s, push-ups)
  • Pull-up (1,2,3,4,5) or 2-10 ring row (2,4,6,8,10 reps)
Superset Ladder 2 (alternate between the 2 movements laddering up and repeating for 12 minutes)
  • Front squats or goblet squats (1-5, or 2-10 depending on how heavy or light you go)
  • Abs 2-10
Ladder Finisher: 10-2 swings / 2-10 Burpees (or burpee related activities)

Have a great Tuesday!