Beat the Clock: Ladder & Flow
The week's easier conditioning day. A jump-lunge, bodyweight squat and mountain climber ladder for four rounds, then twenty minutes of steady walking or easy running. Legs get worked; nothing gets wrecked.
Estimated session
- Movements 4
- Working sets 13
The session
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Split Squats This is the jumping switch-lunge, not a static split squat. Reps per side, landing quiet and shallow — height is not the point, turnover is. 4 × 8 · rest 20s | 4 | 8 | 20s |
| 02 | Bodyweight Squat Full depth, brisk but controlled, feet planted. Breathe through this one — it is the recovery slot inside the round. 4 × 20 · rest 20s | 4 | 20 | 20s |
| 03 | Mountain Climbers Closes the round. Steady knee drives, hips flat — pace it so round four looks like round one. 4 × 30s · rest 2 min | 4 | 30s | 2 min |
| 04 | Trail Running Walking Twenty easy minutes, conversational the whole way. Trail, pavement, treadmill or stairs — the surface does not matter, the pace does. 1 × 20:00 · rest 0s | 1 | 20:00 | 0s |
Coaching notes
Run the jump lunge, squat and mountain climbers as one continuous round — 20 s inside the round, 2 min after it — then walk or run. The steady piece is not optional and not a race: indoors, substitute 20 min of brisk walking, stair repeats or shadow-boxing at the same RPE. IMPACT SWAP: if the jump lunge aggravates a knee, use a Bodyweight Reverse Lunge at a brisk tempo and add 5 reps to the squat set. Never bring this day's effort up to match the interval day.
Programs that use this template
The training principles
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Aleks · Coach
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