Partner Power Ladders
Method: Low Reps, High Resistance
Purpose: Strength (Power)
Pair up similar fitness levels. Use appropriate size medball and DB weights (each person in the pair will use the same weight).
As a guideline, guys should use 8kg to 10kg medballs and dumbbells, and girls 4kg to 6kg.
Pairs will spend 2½ minutes at each station and try to complete the challenge together in the given time by alternating reps in a ladder format. One partner works while the other rests.
Once they have completed two ladders of the required number of ‘rungs’ they can rest for the remainder of the 2½ mins and use it to move to the next station.
Partner A does 1 rep, then Partner B does 1 rep
Partner A does 2 reps then Partner B does 2 reps
Partner A does 3 reps, then Partner B does 3 reps
Each round takes exactly 10 mins (4 stations x 2½ mins)
Rest up to 5 mins between rounds
TOTAL WORKOUT TIME:
- 2 rounds = 25mins
- 3 rounds = 40mins
A,B A,B A,B A,B A,B
|Total Reps Per Person|
5 rung ladder
|1,1 2,2 3,3 4,4 5,5
1,1 2,2 3,3 4,4 5,5
4 rung ladder
|1,1 2,2 3,3 4,4
1,1 2,2 3,3 4,4
|#3||Single Arm DB Snatch
(Ground to Overhead)
3 rung ladder
|1,1 2,2 3,3
1,1 2,2 3,3
|#4||Sprint to a cone and back
Out and back = 1 rep
(place cones 25m to 30m apart)
2 rung ladder
Stretch the Quads, Hip Flexors, Glutes, Hammies, Upper Traps (Neck) and Shoulders
Garry Robinson is a Group Outdoor Personal Training Expert and the creator of Bootcamp Workout Ideas, a field manual for personal trainers who love training outdoor fitness groups.
Originally from England, he now lives in Sydney, Australia, where he has developed his own unique brand of group outdoor fitness. He is a massive fan of outdoor exercise and continues to research ways to make fitness camps fun and effective for participants and profitable for their owners.
You can receive free weekly workouts and business building advice by subscribing to his newsletter and blog over at www.kaizen-fitness.com
Other Workouts in this Series
- Burpee Accumulator – Anaerobic Energy Pathway (CTP)
- Bootcamp Aerobics – Aerobic Energy Pathway
- Bootcamp Intervals Se7en – Anaerobic Energy Pathway (Lactate)
- The Clockwork Chipper – Muscular Endurance
- Partner Power Ladders – Strength Power
To get more workouts like this, sign up to our email list.