Workout Description
Descending rep ladder for time:
Round 1: 10 Push-Ups / 10 Hindu Push-Ups / 10 Hindu Squats / 100 Single Unders / 10 Lunges (each leg)
Round 2: 8 Push-Ups / 8 Hindu Push-Ups / 8 Hindu Squats / 80 Single Unders / 8 Lunges (each leg)
Round 3: 6 Push-Ups / 6 Hindu Push-Ups / 6 Hindu Squats / 60 Single Unders / 6 Lunges (each leg)
Round 4: 4 Push-Ups / 4 Hindu Push-Ups / 4 Hindu Squats / 40 Single Unders / 4 Lunges (each leg)
Round 5: 2 Push-Ups / 2 Hindu Push-Ups / 2 Hindu Squats / 20 Single Unders / 2 Lunges (each leg)
Complete all movements within each round before descending to the next. Minimize rest between movements within each round. Rest no more than 20 seconds between rounds.
Why This Workout Is Medium
This descending ladder uses bodyweight movements with manageable volume and built-in recovery through decreasing reps. While Hindu push-ups and squats add complexity, the rep scheme (10-8-6-4-2) prevents excessive fatigue accumulation. Single unders are low-skill and the 20-second rest between rounds provides adequate recovery. Most average CrossFitters complete this in 12-15 minutes without scaling, though some may struggle with Hindu movement quality under fatigue.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High total volume of repetitions across multiple movement patterns tests muscular endurance. Descending ladder allows continued output despite fatigue accumulation from push-ups, squats, and lunges.
- Endurance (7/10): Continuous movement with minimal rest between rounds and movements creates sustained cardiovascular demand. Single unders and bodyweight cycling maintain elevated heart rate throughout the descending ladder format.
- Speed (7/10): Minimal rest between movements and rounds demands quick transitions and steady pacing. Descending rep scheme allows faster cycling as fatigue accumulates. Speed of movement execution is critical for time completion.
- Flexibility (6/10): Hindu push-ups and Hindu squats demand significant shoulder, hip, and spinal mobility. Lunges require hip flexor and hamstring flexibility. Standard push-ups and single unders require moderate range of motion.
- Power (3/10): Single unders require some explosive ankle/calf action, but most movements are controlled tempos. Hindu variations emphasize flow over explosiveness. Limited power-focused stimulus overall.
- Strength (2/10): Bodyweight-only movements with no external load. Relative strength endurance matters more than maximal force production. Hindu variations add complexity but not significant strength demand.
Modality Profile
All five movements are bodyweight gymnastics exercises: Push-Up, Hindu Push-Up, Hindu Squat, Single-Under (jump rope), and Lunge are all classified as Gymnastics modality movements.
