finisher

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