Only Two Exercises In This Workout

exercise_vintage_trek_water_bottleOh, I miss Garfield. His sour attitude always made me laugh.

Workout of the Week – 21 day Jump Off

1. Descending Ladder. Complete 1-2 sets of the entire ladder. Record time to completion.

10 Squat Thrusts (Option A, B, or C)
10 V Ups (Bent Knee or Straight-legged)
9 Squat Thrusts
9 V Ups
8 Squat Thrusts
8 V Ups
7 Squat Thrusts
7 V Ups

Continue down the ladder until you reach 1 Squat Thrust and 1 V Up.  If you are opting for 2 sets, repeat the ladder starting from 10. (Keep the timer running through the 2nd set.)

Happy Training. It’s worth it!

18 Replies to “Only Two Exercises In This Workout“

  1. Finally got around to doing this workout! 13:24 total time for two rounds, Option A. I had hoped to match Slomo but those V-ups really slowed me down. … Slowly rebuilding the core!

  2. @angel, if you called me a hot mess you would be right! FVR whooped me in Crossfit, but she kept me going!

  3. Definitely didn’t plan my workout right! Spur of the moment decision to do this right after a 5 mile run and Pilates! Also forgot the timer 🙁 – definitely some ugly moments around the 4’s and 3’s but I got through it! I might not exactly be thanking you for this workout as I hobble around though!

  4. @mairead, If I knew you better, I’d call you a hot mess but since I don’t know you, I’ll say “good job”. I hope you dominated at crossfit!

  5. In school my teacher would have written, *does not read instructions all the way through*.

    I did one set this morning – forgot to time myself – so I’ll try another set this afternoon. I did Option B squat thrusts, will do the same for Round 2! Plus FVR and I hit up Crossfit this morning (hence my delerium!). Thanks for posting this workout, Angel!

  6. I may have cursed (under my breath) at some curious children looking through the gym window… the daycare center next door clearly needs better management. 1st set = 7:17. 2nd set = 7:21 (I was dead for 2min in between)

  7. I went to a boot camp this morning and within the hour long workout did something very similar:
    10 pushups
    10 boot slappers
    10 high to low plank
    10 jumping jacks
    It was tough but, good for me.

  8. Ok. I did it. I changed it up a bit. Did full burpees and on the second set went from 1 to 10 instead of 10 to 1. not sure if that was harder, but the last 10 burpees of the second set were hard. Time – 13:49. I have no point of reference as to whether or not that is good or not. I just know that I would be hard pressed to go any faster and still keep good form. The bottom line: I am proud of myself for doing it and thankful for Angel to push me to do it.

  9. Done, son. I started lookin’ real funny getting up and down after that first set, rolling around like a beached whale, trying to transition from v-ups to squat thrusts. Good thing I used to have this amazing trainer who made me appreciate both of those exercises. 11:26.

  10. This workout looks awesome! I can’t do the squat thrusts because of an injured foot (yay for sesamoiditis). If you have any advice for other exercises I could add in to get the same benefits as the squat thrusts, I am totally in on this challenge. Either way, I’m still going to do the V Ups. My abs will be thanking you!!!

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