ROD 11232013

Saturday, 23Nov2013


Saturday Ladder


Get through this ladder as fast as possible using challenging  DB’s and KB’s!

  • 1 DB thruster
  • 1 DB lateral box step over (right-left, left-right =1 rep)
  • 1 Burpee
  • 1 KB swing
  • 2 DB thrusters
  • 2 DB lateral box step over (right-left, left-right =1rep)
  • 2 Burpees
  • 2 KB swings

Keep going up to 10 reps as fast as you can!


What are ladders?

Basically you will pick a group of exercises, a specific amount of reps and start at the “bottom” or “top” of the ladder. Use Todays ROD for an example. Perform 1 rep of each exercise, then 2 reps, then 3, 4,5…. 10 reps as fast as you can. This is great for building muscle and increasing overall training volume which can be applied to pretty much any  exercise and provides a great way of exposing the athlete to a much higher volume of work than would normally be possible training in a more traditional way.