Thursday is Strength Day!

Ladder workouts are a Training Room Essential and one of our Favorites!

Following the Mobility and Kettlebell/ Body Weight Warm-Up you will complete two 12 Minutes Strength Couplets.  You will alternate exercises as you Ladder up in Reps then Repeat the sequence until you hit the 12 Minutes Mark!

  • Reps 1-5 (Recommended if using Heavier Weights or Pull-Ups)
  • Reps 2-10 (Recommended if using Lighter Weights or Body Weight)
Couplet #1 (12 Minutes)
  • Pull-ups, Ring Rows or 1 Arm Rows
  • Clean and Press (Left/Right) or Double Kettlebells
REST (3 Minutes)
Couplet #2 (12 Minutes)
  • Goblet Squats, Kettlebell Racked Squats or Split Squats
  • Slow Abdominal Exercise (Scooter, Power Wheel, Get Up (1/1), Walkout, an exercise that works for you!)


FINISHER (Complete the following as Fast as Possible – With Good Technique)!
Ladder Swings (2, 4, 6, 8, 10) and Burpees (10, 8, 6, 4, 2) or Slam Ball (20, 16, 12, 8, 4)


Enjoy your Day!