24 Jul 15

LADDER:

Use same movements for every round.  If you are unable to perform all reps consecutively, break up the sets as necessary.

This Ladder Workout has fewer reps per round than the last Ladder we posted, so try using slightly tougher movements!

See list of Progressions/Movements HERE.

Attempt to perform all movements within each round consecutively; rest 1-2 minutes between rounds.  Good Luck!

Round 1

  • 4 Push
  • 4 Legs
  • 4 Pull
  • 4 Abs

Round 2

  • 8 Push
  • 8 Legs
  • 8 Pull
  • 8 Abs

Round 3

  • 12 Push
  • 12 Legs
  • 12 Pull
  • 12 Abs

Round 4

  • 16 Push
  • 16 Legs
  • 16 Pull
  • 16 Abs

14 Jul 15

MAX EFFORT:
Feel free to vary the movements each round, but stick with exercises of similar difficulty. 

Rest 30 seconds between movements. Rest 3-5 minutes between rounds.
See list of Progressions/Movements HERE.
4 Rounds, Maximal Effort:

Push

Legs
Pull

Abs
Example:

Max Effort Diamond Push-ups

Max Effort Pistol Squats

Max Effort Pull-ups

Max Effort V-tucks
Give it everything you’ve got on each and every set!

14 Jul 15

MAX EFFORT:
Use same movements for every round. Rest 30 seconds between movements. Rest 3-5 minutes between rounds.
See list of Progressions/Movements HERE.
4 Rounds, Maximal Effort:

Push
Legs
Pull

Abs
Example:

Max Effort Diamond Push-ups

Max Effort Pistol Squats

Max Effort Pull-ups

Max Effort V-tucks
Give it everything you’ve got on each and every set!

14 Jul 2015

MAX EFFORT:
Use same movements for every round. Rest 30 seconds between movements. Rest 3-5 minutes between rounds.
See list of Progressions/Movements HERE.
4 Rounds, Maximal Effort:

Push
Legs

Pull

Abs
Example:

Max Effort Diamond Push-ups

Max Effort Pistol Squats

Max Effort Pull-ups

Max Effort V-tucks
Give it everything you’ve got on each and every set!

11 Jul 15

STANDARD:

Try to use the same movements for every round.  If you are unable to perform all reps consecutively, either break up the sets or choose another movement in the progression.

See list of Progressions/Movements HERE.

Perform 4 rounds:

  • 10 Pull
  • 20 Legs
  • 15 Push
  • 25 Abs
  • 10 Push
  • 15 Legs
  • 5 Pull

All sets are performed consecutively with no rest. Rest 2-3 minutes between rounds. Keep the intensity HIGH.

Example Workout:

  • 10 Pull-ups
  • 20 Pistol Squats (Each leg)
  • 15 Diamond Push-ups
  • 25 V-ups
  • 10 Spartan Push-ups
  • 15 Squat Jumps
  • 5 Pull-ups

8 Jul 15

LADDER:

Use same movements for every round.  If you are unable to perform all reps consecutively, break up the sets as necessary.

See list of Progressions/Movements HERE.

Round 1

  • 5 Push
  • 5 Legs
  • 5 Pull
  • 5 Abs

Round 2

  • 10 Push
  • 10 Legs
  • 10 Pull
  • 10 Abs

Round 3

  • 15 Push
  • 15 Legs
  • 15 Pull
  • 15 Abs

Round 4

  • 20 Push
  • 20 Legs
  • 20 Pull
  • 20 Abs

2 Jul 15

MAX EFFORT:

Use same movements for every round.  Rest 30 seconds between movements. Rest 3-5 minutes between rounds.

See list of Progressions/Movements HERE.

4 Rounds, Maximal Effort:

  • Push
  • Legs
  • Pull
  • Abs

Give it everything you’ve got on each and every set!