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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