Time: For a 60 minute workout
Equipment needed: Dumbbells (one set per pair)
Climbing The Rungs
This workout is done in pairs, and in a ladder format – partner A does 1 rep, partner B does 1 rep, A does 2 reps, B does 2, A does 3, etc.
This allows the intensity of each movement to stay high, as your members get roughly a 1:1 rest.
You have a few options in this workout:
- You can do the ladders for time, i.e. each pair gets as high in reps as they can in 5, 7 or 10 mins.
- You can make the ladders a competition between pairs, and say the first pair to get to 10 reps completed each wins that exercise. All other pairs either stop there or continue anyway. You can run a challenge and see which pair wins the most exercises.
- Make a similar competitive drill as above, but make it a descending ladder and race to finish at 1 rep each. This allows your members to increase their speed as the reps get lower each time.
For groups with a large variation in fitness levels, it is best to use pairs of a similar fitness level, especially for the weighted exercise as both partners are using the same weight. This way each member gets a similar work to rest ratio.
If your group isn’t too varied, and you want to make the competitive options above a bit more even, you can also get your members to partner up according to uneven fitness levels, most fit with least fit, etc. The bodyweight exercises don’t require any changes, but the weighted exercises may require a different set of weights each depending on strength.
We’ll use a combination of the options I listed above. Complete one round before continuing to the next. Rest for 2 mins between each ladder.
- Descending ladder of renegade rows with dumbbells (pushup, row L, row R) from 8 each down to 1
- Ascending ladder of weighted front squats (hold dumbbells or kettlebells in a front rack position) for 7 mins
- Dumbbell shoulder press ascending ladder to 12 reps each
- Shuttle runs (up 5m and back = 1 rep) ascending ladder for 8 mins
Workout time is approx. 35-40min (including rest time).