Body-weight back-squat ladder
Rest 5 minutes
3/4 body-weight push-press ladder
Rest 5 minutes
1 1/2 body-weight deadlift ladder
For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.
Post number of minutes completed for each exercise to comments.
On the Minute…
If today’s workout looks very involved…well, you’re right! It’s also going to be a TON of fun. Read below for info on how to prepare and approach this workout!
This workout is done on the minute, in a ladder structure. This type of workout is also referred to as “death by.”
You’ll do one rep in the first minute, two reps in the second minute…and so on until you are not able to complete the specified number of reps in that minute. You can complete your required reps in any number of sets within the minute. So, if you’re on the 10th minute and need to get in 10 reps, you can complete them in sets of 3-3-2-1-1 as long as you are done within the minute. There is NO credit for partial rounds so your score will be 8, not 8+4.
There is a five minute rest after you fail your set. That means everyone will move onto the next exercise at slightly different times. You’ll need to keep track of your own five minute rest!
Should you need a scaled option, we’ve got you covered (of course!). The best thing you can do to come prepared is to know your body weight and your one rep max deadlift and or back squat!
Questions? Post to comments.