Down The Rabbit Hole

This workout is a descending ladder workout. Start with performing 100 reps of the first exercise, then 90 reps of the second exercise, the 80 reps and so on. Continue in this pattern until you get down to the last exercise of only 10 reps. Remember to split the reps half on each side if an exercise has a right and left side to it.

100 to 10 rep Ladder Workout

100 – Side plank knee to elbow

90- Prone tuck jumps

80- 1 arm row

70- Rotational squat jump

60- Sit-outs

50- 1 arm snatch

40- Forward lunge reach and overhead press

30- Burpee no push-up

20- T-roll push-up

10- Turkish get-ups

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100

SIDE PLANK KNEE TO ELBOW

TIPS:

From a side plank position, bring your top knee and elbow together. Go from your knees instead of feet to modify.

90

PRONE TUCK JUMPS

TIPS:

From a high plank position hop your feet forward and back.

80

1 ARM ROW

TIPS:

Keeping back flat and hinged forward from the hips, row your weight toward your rib cage.

70

ROTATIONAL SQUAT JUMP

TIPS:

Perform a squat and jump upward rotating 90deg. Repeat rotating back the other direction.

60

SIT-OUTS

TIPS:

Lift opposite arm and leg off the ground and rotate dropping your hip toward the floor.

50

1 ARM SNATCH

TIPS:

Keeping back flat, use your legs to explosively drive the weight from the floor to overhead. To modify, perofrm squats.

40

FORWARD LUNGE REACH AND OVERHEAD PRESS

TIPS:

Step forward into a lunge hinging from the hips and reaching your weights toward your front foot. upon return to standing, press weights overhead.

30

BURPEE NO PUSH-UP

TIPS:

Perform a burpee without a push-up.

20

T-ROLL PUSH-UP

TIPS:

Perform a push-up and rotate and reach one arm toward ceiling at top.

10 

TURKISH GET-UPS

TIPS:

Holding a weight overhead, go from laying down, to sitting, to kneeling, to standing and repeat.