Ascending Ladder (13 mins. time cap)
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 Goblet Squat

• 2x DB Overhead Press

• 2x DB RDL

• 2x Commando Plank

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 dumbbells on DB Goblet Squat, DB Overhead Press, and DB RDL if you struggle with your form. Perform Commando Planks from your knees or with an incline.

• Pregnancy (Trimester 2 & 3): Widen your stance on DB Goblet Squat to accommodate your bump. Keep your weights light on DB Overhead Press to prevent your lower back from arching. Keep a wide base for DB RDL. Swap the Commando Planks for a high plank shoulder tap which you can also do on an incline or wall.

• Postpartum: Exhale as you drive up from the bottom of DB Goblet Squat, as you press the weights overhead on DB Overhead Press and as you stand from DB RDL. Ensure you breathe steadily throughout the Commando Planks or swap for a high plank shoulder tap which you can also do on an incline or wall.