Down the Ladder

coacholiverphd | 03/24/2020 | 22

Hello friends! We know you miss barbells as much as we miss you but who doesn’t love a descending bodyweight movement ladder? Especially one with burpees in it?? What more can you ask for?

Before you jump into the Wednesday WOD, let’s not forget to work on mobility! A few considerations for today – door frame shoulder stretch, figure 4 stretch and squat and hold. We recommend you do all 3 for at least 30-60 seconds each. If you don’t remember what the door frame shoulder stretch is here’s a pic of me on the rig!

The figure 4 stretch looks like this:

Squat and hold is pretty straight-forward but who doesn’t love a good visual?

Ok, Ok – that’s just a photo of Coach Michael being judgy but you guys know how to squat and hold. Get those butts low, stay active, throw a little twist in there. You get the idea.

The WOD itself is pretty straightforward. Burpees are burpees – just keep moving! Break up the push-ups if you need to or scale to something elevated like a mudroom bench or chair or even your counter or wall. For sit-ups don’t be afraid to execute the full range of motion! All the way back, all the way forward! Happy Wod from homing!

For Time


22 comments for “Down the Ladder

  1. Niall says:

    11.47 Rx

  2. Sarah L says:

    11:50 Rx SO MUCH PUSHING all in a row! 🙂 Pushups were definitely the limiting factor.

  3. Heather Jacques says:

    12:26 with push-ups to a 16″ bench.

    Agreed, so many push-ups! But I always enjoy this rep scheme and this was a great start to the morning.

  4. Ben PC says:

    So judgy, that Michael!
    12:03 Rx, pushups were… singles
    Then, 20 min ride

  5. DANIEL S. says:

    10:21 Rx, brûlée’s to push ups were spicy!

    More dog shenanigans…

  6. Berenice V says:

    10:44, I struggled also with the push-ups.

    Happy Wednesday everyone.

  7. Jack Orenstein says:

    14:02. Rx!

  8. Melinda says:

    11:02 Rx-minus-ish. But I actually really enjoyed the burpees which feels very strange. Followed it with another 75 minutes of yoga. I seem to be developing adult-like patterns and going from the WOD into whatever yoga class I signed up for seems like a worthwhile way to spend my time.

  9. JoshMc says:

    8:55 Rx, burpees felt good, pushups were the big challenge from round 2 onwards, many singles in there along the way. I think the burpees-to-pushups transition was tougher than I remember (and in scanning the comments, looks like Dan S. agrees!). Stay healthy everyone!

  10. Jon says:

    13:22 Rx+

    Added a 10lb weight vest mostly in the interest of trying to figure out how to work with a weight vest. I’ve learned that this is definitely the wrong kind of workout (for me!) for a weight vest.

    Burpees were fine, situps had a slightly limited range of motion, and the pushups (a) were way slower than I think was intended and (b) had a really short range of motion.

    Lesson learned for next time, but I’m glad to have tried it!

  11. Bill Shoesmith says:

    12:41 Rx

  12. Josh Feinman says:

    10:56 RX

  13. Sue Shoesmith says:

    13:52 Rx

  14. Mark R says:

    K, so I’m f’ing crazy. I decided to do a run around my block after each round. My block is probably a little longer than 400m. Sounded like a great idea until I got back from round 1 and 5 minutes went by. I decided I’d stick it out. So this nice short little wod took 55 minutes. But I feel great!

  15. Jim K. says:


    I liked that one, but… ouch!

    Those push-ups are super hard.

    (Somebody pass the chips.)

  16. Aka says:

    Done in 9:50 with push-up modification. This was my first workout back post baby. Hello from Mainer!

  17. Alex Whitmore says:


  18. Robin K. says:

    12:55 with scaled push ups. May have lost track and done an extra round of 2. This one felt good.
    In other news, my deadlift calluses are softening and disappearing 🙁

  19. Erica M. says:

    Did this one a few days late, but 13:21! Subbed banded pull-ups for the push-ups (burpees+push-ups is a lot of shoulders & still working through a shoulder injury)

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