Full-Body Ladder Power HIIT

HIIT
45 min

Objective (single focus)

High-intensity glycolytic conditioning with a full-body movement ladder. Goal is sustained hard efforts with controlled technique and consistent transitions.

Warm-up (10–12 min)

1) Easy engine (4 min)

  • 2 min Assault Bike easy
  • 2 min row easy

2) Dynamic prep (4 min)

  • 10 walking lunges + torso rotation
  • 10 inchworms to plank
  • 12 band pull-aparts
  • 10 scap pull-ups (from hang)

3) Movement-specific ramp (3–4 min)

  • 2 rounds (smooth pace):
    • 6 DB thrusters (light)
    • 6 box step-ups (bodyweight)
    • 6 Russian KB swings (light)

Main Block — Escalera / Ladder (30 min cap)

Ascending ladder 2 → 4 → 6 → 8 → 10 → 12 → 14 → 16 Complete the following in order at each rung:

  1. Dumbbell Thruster (2 DB)
  2. Pull-ups (strict-ish kip acceptable; no sloppy reps)
  3. Box Jump Overs
  4. Wall Balls

After each rung:

  • Assault Bike: 12/9 calories (M/F) hard but controlled

Score: total reps completed + next partial rung (and note time of completion).

Intensity guidance

  • Target: RPE 8–9 on work sets, breathing hard but reps remain technically clean.
  • Bike should feel like a “reset under pressure,” not a sprint to failure.
  • Break early to avoid redlining: aim for 1–2 breaks max per movement per rung until 12+.

Time plan (coach)

  • Warm-up: 10–12 min
  • Briefing & set-up: 3 min
  • Main ladder: 30 min cap = 43–45 min total
  • DB Thruster: squat + overhead press (full-body drive)
  • Pull-up: vertical pull (upper back and arms)
  • Box Jump Over: explosive hip/knee extension + coordination
  • Wall Ball: cyclical squat-to-throw (legs + shoulders)
  • Assault Bike: mixed-modal cyclical conditioning (legs dominant with full-body contribution)

Primary muscles emphasized across the ladder:

  • Lower body: quadriceps, gluteus maximus, hamstrings
  • Upper body: deltoids, latissimus dorsi, triceps, biceps
  • Trunk: rectus abdominis, obliques, spinal erectors

WOD Evaluation

35
Strength
85
Endurance
78
Volume

Muscle Groups Worked

Quadriceps
Gluteus Maximus
Deltoids
Latissimus Dorsi
Triceps Brachii

Exercises in this wod

Dumbbell ThrusterPull-upBox Jump OverWall BallAssault Bike Calories

Material

DumbbellsPull-up barPlyometric boxWall ballsAssault BikeResistance bandsMats

Technical Explanation

Dumbbell Thruster

  • Full squat depth with heels down; drive knees out.
  • Keep DBs stacked over mid-foot at the top; avoid over-arching lumbar spine.
  • Breathe: exhale through the drive; avoid holding breath for long sets.

Pull-ups

  • Start from active shoulder (scap engaged), full extension allowed if controlled.
  • Kip is allowed for advanced, but avoid "snake" reps and excessive lumbar extension.
  • Scale before form breaks (chest dropping, short range, shoulder pain).

Box Jump Overs

  • Choose a height you can land softly on repeatedly.
  • Step down if rebound jumps get unsafe; keep shins relatively vertical on takeoff.
  • Clear the box fully; avoid twisting under fatigue.

Wall Balls

  • Squat to parallel or below with neutral spine; keep ball close to the chest.
  • Hit a consistent target height; use legs first, then finish with arms.

Assault Bike calories

  • Smooth power application; avoid all-out sprinting early.
  • Keep transitions tight but do not run to the bike if dizzy.

General safety

  • Stop any set if shoulder or knee pain appears.
  • Prioritize clean reps; no missed box jumps, no uncontrolled pull-up drops.

Adaptations

Beginner (preserve HIIT ladder stimulus)

  • Ladder: 2–4–6–8–10–12 only (cap earlier)
  • DB Thruster: lighter DBs or single DB thruster
  • Pull-ups: banded pull-ups or ring rows
  • Box Jump Overs: step-overs
  • Wall Balls: lighter ball and/or lower target
  • Bike: 8/6 cals (M/F)

Intermediate

  • Ladder: 2–4–6–8–10–12–14
  • Pull-ups: banded or smaller sets (e.g., quick 5-5-4 at rung 14)
  • Box: jump overs or step-down strategy
  • Bike: 10/8 cals (M/F)

Advanced (as written)

  • Keep loads challenging but repeatable.
  • Optional: make pull-ups chest-to-bar only if mechanics stay strict.

Partner option (IGYG)

  • One partner works while the other rests; split each rung as desired.
  • After completing the rung, both partners bike: 12/9 cals each.
  • Score: total rungs completed in 30 min.