This simple ladder drill works well as a finisher for a sprint or running workout.
Clients should start with 5 reps of each exercise with the exception of the run which is always one. Each round clients do one less repetition of each exercise.
(Short Version)
Round 1:
- 5 Jump Squats
- 10 Cross-Body Mountain Climbers (5 each leg)
- 10 Jump Lunges (5 each leg)
- 50 metre Run
Round 2:
- 4 Jump Squats
- 8 Cross-Body Mountain Climbers (4 each leg)
- 8 Jump Lunges (4 each leg)
- 50 metre Run
Round 3:
- 3 Jump Squats
- 6 Cross-Body Mountain Climbers (4 each leg)
- 6 Jump Lunges (4 each leg)
- 50 metre Run
Round 4:
- 2 Jump Squats
- 4 Cross-Body Mountain Climbers (4 each leg)
- 4 Jump Lunges (4 each leg)
- 50 metre Run
Round 5:
- 1 Jump Squat
- 2 Cross-Body Mountain Climbers (1 each leg)
- 2 Jump Lunges (1 each leg)
- 50 metre Run
(Long Version: From there start adding one repetition each round until Round 9 in which you should be back to 5 reps on each exercise:)
Round 6:
- 2 Jump Squats
- 4 Cross-Body Mountain Climbers (4 each leg)
- 4 Jump Lunges (4 each leg)
- 50 metre Run
Round 7:
- 3 Jump Squats
- 6 Cross-Body Mountain Climbers (4 each leg)
- 6 Jump Lunges (4 each leg)
- 50 metre Run
Round 8:
- 4 Jump Squats
- 8 Cross-Body Mountain Climbers (4 each leg)
- 8 Jump Lunges (4 each leg)
- 50 metre Run
Round 9:
- 5 Jump Squats
- 10 Cross-Body Mountain Climbers (5 each leg)
- 10 Jump Lunges (5 each leg)
- 50 metre Run
DRILL LENGTH
10 minutes
MINIMUM GROUP SIZE
1+
DRILL TYPE(S)
Bodyweight, Conditioning, Finisher
EQUIPMENT NEEDED
Cones