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Wednesday’s Wicked Workout! – 5 August 2015

To view last week’s workout go here:

This week’s workout is a scorcher!

Last week you did descending ladders – where you perform one rep less each set than you did the previous set until you get all the way down to one rep.

This week, we’re using a slightly different ladder technique. Your reps will be ascending, but you’ll be ascending according to the time.

It’s a technique I picked up in Crossfit a couple of years back.

Here it is:

1) Jump squat and Push-up ascending ladder on the minute*

     Rest 3 minutes

2) Jump Lunge and Mountain Climber ascending ladder on the minute*

     Rest 3 minutes

3) Burpee ascending and lying leg raise ascending ladder on the minute*

*An ascending ladder on the minute, is where you perform 1 rep of each exercise in the first minute and then 2 reps of each exercise in the second minute, 3 in the third minute and so on until you cannot carry on.

It seems really easy in the first couple of minutes, but as you perform more reps each minute, fatigue builds while at the same time your rest periods shorten. Don’t underestimate this technique, you’ll find yourself running out of steam much quicker than you think.

Even if you’re only able to make it a few minutes on each of the exercise pairs, do not despair. Note down your time and try the workout again in the future – maybe you’ll be able to go a minute longer. That’s progress, your body is adapting and that’s how you get into shape.

I’ve included some videos below to help you out with the correct technique for some of the videos.

PS: Don’t forget to join the Lean and Muscular community to receive more butt-kicking workouts every Wednesday. Just for signing up, I’ll give you my 4-week PRISON WORKOUT TRAINING PROGRAMSign up here 


Article by: Bryan Hamann.

Bryan is a personal trainer, certified bootcamp instructor, Ironman Triathlete and author of THE PRISON WORKOUT.

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