Ladder Training

This workout builds endurance and grit by pairing progressively longer runs with high-rep strength work.

As the run time increases and the reps decrease, your body is forced to manage fatigue while continuing to produce power through the legs and core.

That combination challenges both your aerobic capacity and muscular stamina, teaching you how to stay steady and focused on the goal even as fatigue builds.

Settle into the run pace, stay consistent through the reps, and tackle the work one round at a time.

Equipment needed: Step platform (step is optional, I like using the step to get deeper into my reverse lunges), weighted bar or dumbbells for the squats and lunges.

Exercise Demos Included: New to a movement? No problem.
Click any exercise name from the first set to watch a quick video demo so you can feel confident before you start.

The Workout

Round 1
Run 2 minutes @ 8.0
50 Squat Press
50 Alternating Reverse Lunges
50 Burpees

Round 2
Run 4 minutes @ 8.0
40 Squat Press
40 Alternating Reverse Lunges
40 Burpees

Round 3
Run 6 minutes @ 8.0
30 Squat Press
30 Alternating Reverse Lunges
30 Burpees

Round 4
Run 8 minutes @ 8.0
20 Squat Press
20 Alternating Reverse Lunges
20 Burpees

Round 5
Run 10 minutes @ 8.0
10 Squat Press
10 Alternating Reverse Lunges
10 Burpees