Ladder (13mins.)
Ascending Ladder: Start with 2 repetitions of each movement. Every time you complete a round, add 2 more repetitions to each exercise (2, 4, 6, 8, 10, etc.) until the 13min. buzzer sounds.

• 2x MB Slams

• 2x DB Floor Press

• 2x DB Forward Lunges (Total reps)

• 2x Jump Jack

Your score is the total number of repetitions you managed to complete across all full and partial rounds before the 13 minutes buzzer sounds.

Scaling & Safety

• General Regressions: Lighten your weights on DB Floor Press and DB Forward Lunges if your form starts slipping. Switch from MB Slams to Cleans, or change Jump Jack to a stepping variation.

• Pregnancy (Trimester 2 & 3): To avoid potentially feeling lightheaded or dizzy, don’t lie flat on your back for DB Floor Press; use an inclined bench or try an elevated standing press instead. Stand with a wide base for MB Slams and keep your strides short on DB Forward Lunges.

• Postpartum: Generally just prioritise control over speed, and use a distinct exhale as you drive weights up on DB Floor Press or step back from a lunge. Drop your weights if you note any pelvic symptoms.