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The holiday season is full of opportunities to spend time with our loved ones and more often than not, indulge in those beloved treats! Blast away extra calories and launch yourself into the new year with this high intensity ladder circuit. Climbing this progressive ladder will mean building upon each movement, ensuring your full engagement for the duration of the workout. 

Equipment Needed

• Plyometric Platform
• Superfunctional™
• Up Strength
• Battle Rope 

Workout Guidelines

Ideally this circuit would be setup on multiple training stations for easy transition and execution. You will begin "climbing" the ladder with a single set of the first exercise, moving to station two, back to station one and so on as shown below in the workout overview. Each station that is introduced will continue to build the total number of sets and reps. 

• 15 reps of each exercise
• Complete the movements in the following pattern:  
  • Station 1
  • Station 2, 1
  • Station 3, 2, 1
  • Station 4, 3, 2, 1 
  • Station 5, 4, 3, 2, 1 
• The number of sets is determined by the position of each station as shown above- notice that you will do a total of five sets at station 1, four sets at station 2, three sets at station 3, two sets at station 4, and one set at station 5 
• Keep the pace consistent and allow for quick transitions from one movement pattern to the next 
• Allow five minutes of rest after your first ladder and complete a second round if desired

The Movements

Station 1: Mountain Climbers 

1. Adjust the platform height to achieve your ideal training angle/
2. Position hands on sides of platform for maximum upper body stability.
3. Lean on platform with one foot back (leg straight) and one foot forward (knee bent).
4. Keeping a neutral spine, alternate legs at high intensity.

Station 2: Burpie Pull Up 

1. Set the Superfunctional bar overhead (level 0 or 1).
2. Select a wide grip.
3. Perform a Jump-Assisted Pull-Up by using the legs to jump into the pull-up position on the bar.
4. Upon landing, drop into a push-up.
5. Jump up from the push-up into a Jump-Assisted Pull-Up and repeat.

Modifications: You may choose to complete a traditional burpie here without the use of the Superfunctional to decrease the level of intensity. 

Station 3: Up Strength​ Is, Ys, Ts, and Ms 

1. Grab the handles at hip height and reach straight arms directly overhead into an “I” position with the body in a neutral position. 
2. Lean back, lowering the arms down to find an appropriate training angle.
3. Keep arms straight and reach up into a “Y” position overhead.
4. Return to centre.
5. Perform same movement with “T” and “M” positions.
6. Instead of 15 reps, perform 4 rounds of Is, Ys, Ts and Ms (16 total reps).

Station 4: Superfunctional Hamstring Curl 

1. Set the bar at the lowest level.
2. Lie on your back and position both feet mid foot on bar.
3. Raise hips with knees bent.
4. Fully extend legs forward keeping the body in a neutral position.
5. Use hamstrings to pull the bar back into a bridge position.

Station 5: Single Side Waves with Side Shuffle 

1. Bend knees to load lower your body position into a slight squat and hinge slightly at the waist.
2. Holding the rope in one hand, perform single side waves.
3. Add side shuffles back and forth.
4. Repeat on opposite side.

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