Twelve Minute Strength Ladders for the win on Thursday at The Training Room. 

Strength Ladders are one of the most efficient ways to get a lot of work done in a short period of time.

On top of that, this one will be done as a superset (alternating between 2 movements) making this strength session super effective and efficient.

Ladder up from 1-5 or 2-10 on each movement and repeat each superset for twelve minutes.

Choose the lower reps if you want to go heavier today.

If you feel you need some recovery, then go lighter and opt for body weight movements.

Once you complete a ladder, start from 1 or 2 and repeat for twelve minutes.

Superset 1 (twelve minutes)

  • Clean and press
  • Pull ups, ring rows or 1 arm rows

Superset 2 (twelve minutes)

  • Goblet squat or split squat
  • Ab choice

Finisher (ten minutes)

  • Calories (10,8,6,4,2)
  • Burpee, squat thrust, slam ball, or calories on another piece of equipment (2,4,6,8,10)

Let us know if you have any questions about anything!


Don’t forget to register for ROW for HOPE!

May 13 at Goodsports USA!

As usual, proceeds go to JAG Fund for brain cancer research!

Row with your friends, meet some new ones, and have a little fun while giving back to the community!

Register HERE!

Have a great Thursday in and out of The Training Room!

Feeling superhuman and want to up your game?

Then, go with some doubles on your clean and press!

Here’s an older but still relevent video on the double kettlebell clean and press (form).