Ladder (13 mins.)
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 13 minutes buzzer sounds.

• 2x DB Thrusters

• 2x MB Cleans

• 2x DB Lunges

• 2x Commando Planks

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: Drop to lighter dumbbells on Thrusters and Lunges if your form starts to slip or your lower back gets tired.

• Pregnancy (Trimester 2 & 3): Stand with a wide, supportive base on DB Thrusters & MB Cleans to give your bump room. Keep your weights light on DB Thrusters so you do not arch your lower back, and check that you can easily chat. Use an incline for your Commando Planks.

• Postpartum: Lifting weights overhead and squatting take good core control. Focus on a strong exhale when you press up on DB Thrusters, lift the ball on MB Cleans. Drop your weights if you feel any pressure down below. Use an inline for your Commando Planks.