Workout format
What Is a Ladder Workout?
Learn ascending and descending repetition ladders with Trevor’s complete explanation and a double-kettlebell clean-and-squat example.
Trevor · Founder & head coach · 3 min read
Full video · 0:52 · Trevor
Key takeaways
- A ladder changes the reps at each step.
- An ascending ladder adds reps; a descending ladder removes reps.
- Follow the specified starting reps, ending reps, and rest instructions.
What it is
A repetition ladder increases or decreases the number of reps as you move through its steps. The workout tells you where to start, where to finish, and which exercises to perform at each step.
The example in the video
Trevor uses a double-kettlebell clean and squat. An ascending ladder runs one clean and one squat, two cleans and two squats, then three, four, and five of each. A descending ladder reverses that order: five, four, three, two, then one of each.
In this example he aims to keep the bells in hand through the ladder before setting them down. That instruction belongs to this example; use the rest and handling instructions for the workout you are actually following.
Reading a ladder in the app
Check the direction of the ladder, the rep range, the exercises, and whether the full ladder repeats. Count each step separately. For the one-through-five example, the ladder contains 15 cleans and 15 squats in total.
Try the Foundation sample
The sample page includes the actual exercise prescription, warm-up, mobility work, and baseline feedback.
Frequently asked questions
Does a ladder have to go up and back down?
No. A ladder can ascend, descend, or combine directions. Follow the sequence specified by the workout.
Is a ladder the same as AMRAP?
No. A ladder describes how reps change. AMRAP describes completing as many rounds or reps as possible within a time limit. A workout can combine a rep pattern with a timer.
Video transcript
Read the video transcript
What is a ladder? A ladder is where we're incrementally increasing or decreasing reps as we go on, right? So for example, let's say we're doing a clean and squat ladder. We have two kettlebells. We're doing double clean and squat ladder up to five. So we will start with let's say one clean to one squat, right? Then you go two cleans to two squats without setting the bells down. Then you go three cleans to three squats without setting the bells down.
You're feeling it at this point. Four cleans to four squats, five cleans to five squats. Then you set the bells down. So you ladder it up from one and one to five and five. One clean to one squat, to five cleans to five squats, incrementally increasing one rep at a time, right? Another way you could do that is simply in the reverse, meaning you start with five cleans to five squats, and then you ladder down to four and four, three and three, two and two, one and one, without setting the bells down, ideally.
That's a ladder. Peace.
Train with a clear plan.
Start Foundation Week 1 free in the app. Follow guided sessions, use the timers, and record your results.
