TODAY'S
WORKOUT
Power Ladder Charge
Wed, 16 September 2026
approx 38 minutes
Kettlebell skill, full-body power and conditioning
Kettlebell, with dumbbell and bodyweight options, plus mat if needed
Warm-Up - Skill Primer
Duration: 7 minutes. 2 smooth rounds
Classic Power Ladder
Time Cap: 16 minutes.
Format: Ascending ladder. Instructions: Start with 2 reps of every exercise, then 4, 6, 8, 10 and continue climbing by 2 for as long as time allows.
Rest only between completed rounds. For single-weight exercises, use total reps and alternate sides, switching the starting side each round. The aim is not to sprint the first few rungs. Find a rhythm that lets you keep climbing.
Beginner Level
Start at 2 reps and add 2 each round, but work for 10–12 minutes rather than 16. Use a lighter single weight and stop increasing the ladder if technique begins to deteriorate — simply repeat your last clean rung.
Intermediate Level
Complete the full 16-minute ladder and keep climbing by 2 while maintaining clean, repeatable sets.
Advanced level.
Use double kettlebells/dumbbells where appropriate, or use a slightly heavier load while keeping the same ladder. Advanced users can also extend the ladder to 18 minutes if technique remains sharp.
Swing/Run medley
Duration: 8 minutes
Format: Alternating intervals - 45 seconds work / 15 seconds transition × 8 intervals
Run
Ain’t No Sunshine Core Finish
Duration: one song (Or as long as you can survive).
Instructions: Play 'Ain't no sunshine' by Bill Withers. Start in a: Hollow hold Then respond to the song cues: “Sunshine” → Tuck crunches “Gone” → Leg raises “I know” section → Flutter kicks Return to hollow hold between cues
Cool-Down - Power Down
Focus & Benefits
Builds full-body power, strength endurance and conditioning through repeated cleaning, pressing, squatting and pulling. The ascending ladder rewards efficient kettlebell skill and pacing, while the run-and-swing exchange raises the cardiovascular demand. The musical core finish adds a fun trunk-endurance challenge to close the session.
Pro Tip: Don’t let the easy early rungs fool you. Move cleanly through 2, 4 and 6 and save your effort for when the ladder reaches double figures - that’s where the workout really starts.
+Free Nutrition Guide