RockFit | Training with Rock Cox

Double Ladders Workout

The double ladders workout is a great full-body workout.  In this workout, you will be working on ladders with double clean and press and double front squats.  Then you get to work your mobility and conditioning with some crawling movements.

Warm-Up (10 min)

One Arm Swings  – 10 reps each side

One-Legged Push Ups – 6 reps

Lunge Jumps – 10 reps

Clean and Press – 6 reps each side

Do as many rounds as you can of each with good form rest as needed.

Part A (3 Rounds)

Double Clean and Press – 1, 2, 3, 4, 5 reps

Double Front Squat – 1, 2, 3, 4, 5 reps

Ladder format do 1 rep of each, then 2 reps of each, then 3 reps of each, then 4 reps of each, finally 5 reps of each,  start back over at 1 rep.  Do 3 rounds od each, one round is doing all the reps 1 thru 5.  Rest as needed.

Part B (3 Rounds)

Crab Walk – 20 sec

Push Press – 20 sec each side

Bear Crawl – 20 sec

Dead Cleans – 20 sec each side

Gator Walk – 20 sec

Lunge Jumps – 20 sec

Do 3 rounds of each, rest 20 sec or less between exercises, rest as needed between rounds.

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