Workout of the day
Today is a pull ladder. Move steady. Aim for consistent reps and controlled movement quality.
The workout of the day consists of:
12 minute ladder. Start at 2 reps of each movement. Add 2 reps every round. Continue as far as possible in 12 minutes.
- Barbell Bent Over Row 40kg/85lb
- Burpee Box Over 60cm
Complete 2 reps of each in round 1, 4 reps of each in round 2, and so on. Keep moving. No rest between rounds.
Scaling
Intermediate:
- Barbell Bent Over Row 28kg/60lb
- Burpee Box Over 50cm
Beginner:
- DB/KB Bent Over Row 2x8kg/18lb (or 1x12kg/26lb single arm, alt each round)
- Burpee Step Over 40cm box
- Step instead of jump if needed
No equipment
- Backpack row (heavy backpack)
- Burpee broad jump or burpee lateral jump (over line)
- Stairs or stable curb for step over
- Water bottles for rows if no weights
Warmup
- 2 min cardio (row, bike, jog)
- Joint circles (shoulders, wrists, hips) Round 1 (light):
- 6 ring rows
- 6 slow air squats
- 8 banded pull aparts
- 8 box step overs (no jump)
- 8 scapular push ups Round 2 (moderate):
- 6 barbell rows (empty bar)
- 6 box step overs (light jump)
- 8 single DB deadlifts
- 8 active hang from bar
- 8 mountain climbers Round 3 (at pace):
- 8 barbell rows (workout weight if ready)
- 8 burpee box overs (quick cycle)
- 8 alternating step back lunges
- 8 banded face pulls
- 8 hollow rocks
Cooldown
- Child’s pose 1 min
- Down dog 1 min
- Pigeon (L) 45 sec
- Pigeon (R) 45 sec
- Thread-the-needle (L) 30 sec
- Thread-the-needle (R) 30 sec
- Supine twist (L) 30 sec
- Supine twist (R) 30 sec Breath slow. Focus on relaxing shoulders and upper back.
