Workout of the day

Let’s crank it up a notch with this Ladder of Power. This will challenge your strength and stamina with a mix of dumbbell thrusters and pull-ups. Keep pushing and maintain good form throughout!

The workout of the day consists of:

3 rounds for time of: 30-20-10 Dumbbell Thrusters (35 lb / 15 kg each) 6-4-2 Strict Pull-Ups

Scaling

For Beginners:

  • Dumbbell Thrusters: 15 lb / 7 kg each
  • Strict Pull-Ups -> Ring Rows

For Intermediates:

  • Dumbbell Thrusters: 25 lb / 10 kg each
  • Strict Pull-Ups as is, but break up as necessary

No equipment

No equipment:

  • Thrusters -> Air Squats
  • Strict Pull-Ups -> Door frame rows or towel rows

Warmup

  • 5 minutes light cardio (jog, row, bike)
  • 10 arm circles each direction
  • 10 walking lunges
  • 10 air squats
  • 10 PVC pass-throughs

Cooldown

  • 2 minutes slow jog or walk
  • 1 minute arm across chest stretch each side
  • 1 minute tricep stretch each side
  • 1 minute quad stretch each side
  • 1 minute hamstring stretch