Descending Ladder, Ascending Effort

This Saturday you will take on a spicy descending ladder of core, conditioning, and heavy lifting. The workout blends toes-to-bars, lateral burpees over the dumbbell, and heavy alternating dumbbell snatches in a 30-20-10 / 24-16-8 / 18-12-6 format. The goal is to keep moving with minimal rest, maintaining a strong grip and steady pace throughout. With grip-intensive movements stacked back to back, managing transitions and staying disciplined with short breaks will be key. The dumbbell weight is meant to feel moderate to heavy—you should be challenged, but still able to move with good form and control.

If you're working toward toes-to-bars, scaling to knees-to-chests or hanging knee raises is a great way to maintain the core stimulus while keeping reps smooth and consistent. Athletes with mobility or injury limitations can sub in V-ups or AbMat sit-ups. And if the snatch weight is too demanding or there's a shoulder limitation, Russian kettlebell swings or hang dumbbell snatches are great alternatives to keep the workout flowing.

See you all in group classes, on the zoom, or in the open gym.

Cheers,
Big Cat

Warm-up and Tech

Part 1: General Warm-Up

2 rounds:

-10 Jumping jacks
-10 Air squats
-10 Up-downs
-10 Arm circles forward + backward

Part 2: Movement Prep

3 rounds (move with control):

-5 Hanging knee raises
-5 Burpee step-overs
-5 Dumbbell deadlifts

Part 3: Specific Activation

1-2 rounds:

-3 Dumbbell snatches
-5 Kipping toes-to-bars
-4 Lateral burpees over DB

WOD

-30 toes-to-bars
-20 lateral burpees over the dumbbell
-10 alternating dumbbell snatches @50/75#

-24 toes-to-bars
-16 lateral burpees over the dumbbell
-8 alternating dumbbell snatches @50/75#

-18 toes-to-bars
-12 lateral burpees over the dumbbell
-6 alternating dumbbell snatches @50/75#

Cool Down