2025-07-31

• Overview: This descending ladder combines overhead barbell cycling and jumping coordination, mixed with rows, to deliver a strong aerobic power workout today.
• The rows are designed to take about 4-3-2-1 minutes, respectively. Each round of 5 jerks and 30 double unders should take about 1:00 to complete.
• Push Jerks: Take the barbell from the floor. Choose a barbell weight you can complete unbroken each time.
• Intended Intensity: RPE 6-7
• Target Loading: Light-Moderate
• Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
• Target Score: 15-18 Minutes

* If time-capped, add 1s for every incomplete rep.

• Focus on working through the push jerks and double unders in a smooth, consistent manner, and using the rows to moderate intensity. Focus on clean, smooth transitions.
• Each successive row interval should be a little more intense than the previous one.
• The intensity of this workout should build as you progress through it.

[MEN] 1,000-750-500-250 METER ROW

• 800-600-400-200m Ski
• 50-38-25-12 Calorie Echo Bike
• 2,000-1,500-1,000-500m Bike Erg
• 800-600-400-200m Run
• 4:00-3:00-2:00-1:00 Moderate Efforts on Treadmill/Runner

[WOMEN] 900-675-450-225 METER ROW

• 720-540-360-180m Ski
• 40-30-20-10 Calorie Echo Bike
• 1,800-1,350-900-450m Bike Erg
• 800-600-400-200m Run
• 4:00-3:00-2:00-1:00 Moderate Efforts on Treadmill/Runner

PUSH JERKS

• Reduce Reps/Loading
• Sub Dumbbells/Kettlebells
• Split Jerk
• Push Press
• Strict, Kipping, or Deficit Handstand Push-ups
• Push-Ups

DOUBLE UNDERS

• Reduce Reps
• 45 Single Unders
• Plate Hops
• Lateral Skater Hops Over Barbell
• 6 Burpees
• 0:30 Effort On Any Machine

2 Rounds:
200m Row
3 Push Jerks
10 Double Unders

PART 1: FLEXIBILITY (7 Minutes)

1. Couch Stretch (2 Minutes)

• Kneel on one leg with your back foot elevated against the wall.
• Push your hips forward to stretch the hip flexor and quads.
• Hold for 1 minute per leg.
• Use a foam roller, bench, or other object to support your weight if needed.

2. Pancake Stretch (3 Minutes)

• Sit on the floor with your legs straight and spread apart.
• Lean forward, keeping your spine long, and hold for 1 minute.
• Reach to each side for an additional 1 minute per leg.

3. Banded Lat & Chest Stretch (2 Minutes)

• Anchor a light band to the rig.
• Loop your hand through the band and step back to stretch the lats and chest.
• Hold each position for 1 minute per arm.

PART 2: MOBILITY (8 Minutes)

1. Thoracic Spine Rotations (2 Minutes)

• Start on hands and knees with one hand behind your neck.
• Rotate your upper body toward the hand that is up.
• Actively hold the end range for 2-3 seconds, then return to center.
• Perform 6-8 reps per side.

2. 90/90 Hip Transitions (2 Minutes)

• Sit on the floor with one leg in front at 90° and the other behind at 90°.
• Actively rotate your hips to switch sides, using your hands minimally for balance.
• Perform 8-10 slow transitions.

3. Active Frog Stretch (2 Minutes)

• Start on hands and knees with knees wide apart and feet turned out.
• Actively push your hips back and hold for 2-3 seconds, then return forward.
• Perform 8-10 slow reps.

4. Overhead Squat Hold (2 Minutes)

• Hold an empty barbell or dowel overhead.
• Lower as deep into a squat as you can while keeping your arms locked out, chest tall, and the barbell directly overhead.
• Position your hands as close together as you can while maintaining proper form.
• Hold the bottom position for 10-15 seconds, then rise.
• Perform 6-8 reps.