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 Sumo Squats

• 2x Chair Tricep Dips

• 2x Single-leg Good Mornings (each side)

• 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: Reduce the range of motion on Sumo Squats and Single-leg Good Mornings as needed. Bring your feet closer to the chair on Chair Tricep Dips to reduce the difficulty. You can also perform the Commando Planks from your knees.

• Pregnancy (Trimester 2 & 3): Substitute Single-leg Good Mornings with standard air squats if you struggle with your balance. Swap the Commando Planks for a high plank shoulder tap which you can also do on an incline or wall.

• Postpartum: Reduce the range of motion on Sumo Squats ior squat to a chair. Exhale as you push up from Chair Tricep Dips. 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.