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 Swing

• 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 and medicine balls on DB Thrusters, MB Cleans, and DB Swing if your form starts to slip. Drop to your knees for Commando Planks.

• Pregnancy (Trimester 2 & 3): Stand with a wide, supportive base on DB Thrusters, MB Cleans, and DB Swing to comfortably clear your bump. Swap the MB for two dumbbells if it’s easier. You can also use an incline for Commando Planks.

• Postpartum: Exhale when you press up on DB Thrusters, lift the ball on MB Cleans, or snap your hips on DB Swing. Keep your hips steady during Commando Planks, and drop your weights if you feel any pressure down below.