TODAY'S
WORKOUT

Duration: 9 minutes.

Instructions: 2 rounds. 30 seconds each.

Format: Ladder.

Time Cap: 18 minutes.

Instructions: Begin with 2 reps of Stations 1-3. Add 2 reps each round: 2, 4, 6, 8 and so on. Complete Station 4 for 30 seconds after every round. For alternating movements, the stated number is the total number of reps. Choose a load that leaves 2-3 clean reps in reserve.

Use a 12-minute time cap. Complete the 2, 4, 6 and 8-rep rounds, then continue repeating 8 reps rather than climbing higher. Reduce the carry to 20 seconds and rest for 30-45 seconds whenever needed. Aim to maintain an effort of approximately 5-6/10 with consistently clean movement.

Option 1: Load - Keep the ladder beginning at 2 reps but use a slightly heavier weight while maintaining 1-2 clean reps in reserve.

Option 2: Controlled ceiling - Continue adding 2 reps until reaching 10 reps, then repeat the 10-rep round for the remaining time.

Option 3: Carry progression - Extend the carry or bear crawl to 40 seconds after each completed ladder round.

Format: Circuit – 3 rounds, 45 seconds work, 15 seconds rest.

Instructions: Complete each exercise for the time, moving quickly between stations.

Complete the standard workout first. Add this challenge only if you still feel strong, your technique remains solid, and you want the most intense version of the session.

Format: Alternating EMOM. Duration: 5 minutes.

Instructions: Complete the prescribed work at the beginning of each minute and rest for the remainder. Alternate the two stations. Complete Station 1 during Minutes 1, 3 and 5 and Station 2 during Minutes 2 and 4.

Duration: 7 minutes.

Instructions: Gentle breathing, stretch each side.

This session combines lower-body strength, upper-body pushing and pulling, loaded movement and core control without repeatedly targeting the same pattern. The low starting point allows the ladder to build gradually, while the fixed carry keeps the heart rate elevated without making the later rounds unmanageable.