TODAY'S
WORKOUT
Heavy Ladder Forge
Mon, 2 November 2026
Approximately 47 minutes
Heavy full-body strength, strength endurance and trunk control
Kettlebell, with dumbbell and bodyweight options, plus mat if needed
Warm-Up — Fire the Forge
Duration: 7 minutes
Instructions: Complete 2 smooth rounds. Raise the heart rate first, then prepare the hips, shoulders and trunk for the heavier work ahead.
Complex 1 — Heavy Ascending Ladder
Time: 15 minutes.
Format: Ascending ladder
Scheme: 1-2-3-4-5...
Instructions: Complete the sequence on the right side, then the left. Increase everything by one rep each time you climb the ladder. Continue for 15 minutes.
TARGETS
Foundation: complete the 4-rep rung
Builder: complete the 5-rep rung
Forge: complete the 6-rep rung or higher
Complex 2 — Navy Seal Ladder
Time: 8 minutes
Format: Ascending ladder
Scheme: 3-5-7-9...
Instructions: Complete 3 reps of both exercises, then 5, then 7 and continue adding 2 reps for as long as time allows.
TARGETS
Foundation: complete the 7-rep rung
Builder: complete the 9-rep rung
Forge: complete the 11-rep rung or higher
Complex 3 — Loaded Trunk Pair
Time: 6 minutes
Format: Intervals
Scheme: 40s work / 20s transition × 3 rounds
Complex 4 — Deep Core Six
Time: 6 minutes
Format: Intervals
Scheme: 45s work / 15s transition × 6 stations
Beginner Level
Use a lighter load in the Heavy Ascending Ladder and aim for the Foundation target.
Stop the Navy Seal Ladder at the 7-rep rung if needed.
Complete 2 rounds of Loaded Trunk Pair.
For Deep Core Six, work for 30 seconds and use the remaining time to recover.
Intermediate / Advanced Options
Option 1: Push beyond the Forge target in the Heavy Ascending Ladder.
Option 2: Push beyond the 11-rep rung in the Navy Seal Ladder.
Option 3: Add a fourth round to Loaded Trunk Pair.
Option 4: Repeat Deep Core Six after 60 seconds rest.
Option 5: Do not automatically combine all four.
Cool-Down — Forge Down
Duration: 5 minutes
Focus & Benefits
Builds heavy full-body strength through a simple escalating clean, squat and press ladder before switching to demanding bodyweight conditioning. Loaded trunk work and a deeper core sequence finish the session with anti-lateral-flexion, compression and oblique control.
Pro Tip: The ladder gets expensive very quickly. Use a load that allows the early rungs to feel controlled rather than impressive.
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