Workout Description
For Time — Descending Ladder (10-8-6-4-2):
10-8-6-4-2 reps of:
- Single-Arm KB Push Press (24 kg, alternating arms each round)
- Hand-Release Push-Ups
- DB Renegade Row (25 lb dumbbells, alternating arms, each side counts as 1 rep)
After each round, immediately perform:
- 10 Hollow Body Rocks (static, no load)
Rest only as needed between rounds. Complete all reps at one movement before moving to the next within each round.
Why This Workout Is Medium
Light-to-moderate loads (24kg KB, 25lb DBs, bodyweight) with descending rep scheme (10-8-6-4-2 = 30 total reps per movement) create manageable volume. The ladder structure provides natural recovery between rounds as reps decrease. Primary limiting factors are shoulder endurance and grip fatigue from alternating single-arm work. Hollow body rocks offer brief active recovery. Total workout time ~12-15 minutes. Average CrossFitter completes as prescribed with some scaling possible on push-ups if needed.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High muscular endurance demand across upper body pressing, pulling, and core work. Accumulated fatigue from 30 reps per movement tests sustained output capacity.
- Strength (6/10): Moderate load with 24kg KB and 25lb DBs challenges strength-endurance. Single-arm work increases stability demands but loads are submaximal for strength development.
- Speed (6/10): Steady pacing required to manage fatigue across descending rounds. Minimal rest encourages quick transitions between movements and rounds, maintaining consistent work pace.
- Endurance (5/10): Moderate cardiovascular demand from continuous movement across 30 total reps per exercise. The descending ladder format maintains elevated heart rate without sustained high-intensity cardio stimulus.
- Flexibility (4/10): Moderate mobility needs for overhead pressing, push-up depth, and renegade row positioning. Hollow body rocks require some spinal extension mobility but demands are moderate.
- Power (3/10): Limited explosive demand. Movements emphasize controlled tempo and muscular endurance rather than rapid force production or ballistic cycling.
Movements
- Single-Arm Kettlebell Push Press
- Renegade Row
- Hand Release Push-Up
- Hollow Rock
Modality Profile
Single-Arm Kettlebell Push Press (W), Hand Release Push-Up (G), Renegade Row (G), Hollow Rock (G). 2 Gymnastics movements (bodyweight), 2 Weightlifting movements (kettlebell external load). 50/50 split.
