21d • General discussion
Workout Ladder
One of the best way to prime the body and work through a variety of energy systems at the same time are ladders - you can use them with anything but today I used a KB
The ladder:
5 → 10 → 15 → 20 → 15 → 10 → 5
Rest 45–75 seconds between rungs.
The moves (all two-hand grip):
• Two-Hand Hard-Style Swings
• Goblet Squats
• Two-Hand Kettlebell Thrusters (squat → press in one flow)
One rung = all three moves at the same rep count.
Full sequence:
Rung 1: 5 swings → 5 squats → 5 thrusters
Rung 2: 10 swings → 10 squats → 10 thrusters
Rung 3: 15 swings → 15 squats → 15 thrusters
Rung 4: 20 swings → 20 squats → 20 thrusters (the “why am I doing this” rung)
Rung 5: 15 swings → 15 squats → 15 thrusters
Rung 6: 10 swings → 10 squats → 10 thrusters
Rung 7: 5 swings → 5 squats → 5 thrusters
This is a metabolic pressure cooker: hinge → squat → overhead drive, repeated until your soul tries to step outside your body for fresh air. The ascent is muscular; the descent is cardiovascular; the whole thing is a sly lesson in pacing and posture.
0
0 comments
Workout Ladder