Ever had such a bad idea, it was a good one? This workout is an old-fashioned ladder throw-down with just you, your sandbag, and your favorite exercise - the burpee. Simple, effective, devastating.
A lot of people wimp out on burpees, or "hate them" (lol), but they're one of the best, most efficient exercises you can do. Make today the day you give burpee's their due respect.
WARM UP - 1 x Round
- 12 x Bodyweight Squats
- 12 x Bodyweight Push Ups
- 12 x Mountain Climbers
WORKOUT - Ladder WOD
| 1 rep | ||
| 5 reps | Burpee with Push-Up |
|
| 2 reps | Sandbag Front Squat | |
| 5 reps | Burpee with Push-Up | |
| 3 reps | Sandbag Front Squat | |
| 5 reps | Burpee with Push-Up | |
| 4 reps | Sandbag Front Squat | |
| 5 reps | Burpee with Push-Up | |
| 5 reps | Sandbag Front Squat | |
| 5 reps | Burpee with Push-Up | |
| 6 reps | Sandbag Front Squat | |
| 5 reps | Burpee with Push-Up | |
| 7 reps | Sandbag Front Squat | |
| 5 reps | Burpee with Push-Up | |
|
8 reps |
Sandbag Front Squat | |
| 5 reps | Burpee with Push-Up | |
| 9 reps | Sandbag Front Squat | |
| 5 reps | Burpee with Push-Up | |
| 10 reps | Sandbag Front Squat |
DONE!? NOPE! Now strike it and reverse it. Go back down the ladder with 5 reps of burpees in between decending sandbag front squats.
