Strength and Burpee Ladder Workout

Gym1

When naming this post, the first thing that came to mind was “This Hard-Ass Workout that I Did Last Week” but I didn’t think that it really captured the essence of the experience. 

That being said, here is the hard-ass workout that I did last week. It was inspired by a workout that Theresa Coen, one of favorite instructors at Enrgi Fitness in Chicago posted on her instagram a few weeks ago. Her version was way more intense as it included 2 miles of total running in place of the burpees. She also did 50 burpees at the top of the ladder – like a beast. Power to her! I changed this up to make it more practical/gym friendly and also so I didn’t die. I initially planned to do 2 minutes of jump rope in between the strength sections but my jump rope broke during the first interval. Womp womp. “How do I replace this cardio exercise?” I asked myself. Naturally, I ended up doing burpees. 

The great thing about this workout is that it works every part of your body and will probably take no more than 30 minutes. The bad news is – it’s freakin hard. Obviously the weights you choose will shape your experience. I wouldn’t recommend going too heavy though since there are a lot of reps involved. I would suggest start with your version of “medium” weight and then adjusting accordingly. 

  • 10 push-ups
  • 10 burpees 
  • 20 forward lunges (on each side; 40 lunges total) 
  • 10 burpees 
  • 30 dumbbell snatches (each side, 60 total) 
  • 10 burpees 
  • 40 thrusters 

Then back up the ladder! 

  • 10 burpees 
  • 30 dumbbell snatches (each side, 60 total) 
  • 10 burpees 
  • 20 forward lunges (on each side; 40 lunges total) 
  • 10 burpees
  • 10 push-ups

Time yourself and then try to beat your time in the future. I came in at about 24 minutes as I took ample breaks between sets. 

Don’t let your form get sloppy. If you find this happened, downgrade your weights or decrease reps – you’ll still get a great workout, I promise. 



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