101 Ladder Workouts

101 Ladder Workouts

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The 101 LADDER WORKOUTS is made up of an excitingly potent collection of another 101 of our favorite workouts all in one easy to browse e-book. Increasing, Decreasing, Pyramid and Up and Down Variations keep your variety palette super satiated. Each workout was tested for efficacy and difficulty.

Sometimes adding in a new and fresh program, is all it takes to get your fitness fire burning again.

You know what’s worse than being bored with your workouts? Learning how to program to spice them up!

Maybe you want to do a little more than what you’ve been doing. You know, add some volume.

Maybe you want to layer in a few different time-domains and/or movements. You know, add some creativity.

Or maybe you just don’t want to have to THINK about creating your workouts. You just want to show up and crush 'em.

If any of those sound like you, then this EBOOK is an excellent fit for you.


Here's an example of one of our Pyramid Workouts:

“Bird's Eye View”

Front Squats 135/95
C2B Pull Ups
*After every round complete 5 Cals on Air Bike

Training Notes:
Complete 10 FRSQ, 10 C2B Pull Ups, and then 5 Cals Bike, 8 FRSQ, 8 C2B Pull Ups, and then 5 Cals down to 2 and then back up to 10's..
Choose a weight you can do at least 15 Unbroken.

More Challenging - Increase weight, Increase reps (start and finish with 12), Standing Bike, Bar Muscle Ups

Easier - Less reps (start and finish at 8)/cals (3 Bike Cals), Pull Ups/Jumping C2B Pull Ups


This program is a great supplement with your current workout routine or can be used on its own by performing one or even multiple workouts.

This e-book is an extremely well-thought out compilation of 101 LADDER workouts.

Workouts are broken up into 4 categories:

  UP and DOWN = 22 Workouts

  PYRAMID = 32 Workouts

  INCREASING = 26 Workouts


  DECREASING = 21 Workouts

Regardless of category, there are suggested modifications for making the workout ‘More Challenging’ or ‘Easier’ to make sure anyone and everyone receives the best possible workout for their skill set. Also, I have provided Training Notes for each workout giving a brief description of how the workout should be done to get the appropriate response.

We have provided Reference Pages full of Movement, Distance and Calorie Modifications for the categories of: Aerobic (Run, Bike, Ski, Row), Bodyweight (Strength, Core, Skills) and Lifting (Barbell). This is priceless when knowing what and how much to modify to get the correct response from the workout.

If you want to test the more challenging time-frames, but don’t have all the technical movements down yet, modify the movements using our ‘Movement Modifications’ Sections.

Also, you can check out my CrossFit Movement Prep Video Mini-Series of the 13 Most Common CrossFit Movements. It includes the Execution of the movement and the Top 3 Faults and their Fixes. Normally $47, it’s FREE for you for purchasing this ebook.

A great mix of strength, stamina and skill "101 LADDER Workouts” is a must have for your collection.


There are many types of workouts.  You can do a EMOM's, METCON's( AMRAP/For Time), ENGINE BUILDER's, VARYING EMOM's ()E2MO2M - Every 2 Minutes On the 2 Minutes, etc). You get the idea. If you’re interested, check out these e-books! And if you’re traveling, be sure to grab the 101 TRAVEL WORKOUTS. A ton more variety means a TON more FITNESS and FUN!


We offer a 1-on-1 Remote Coaching Program designed with YOU and your goals as the main focus. Our program can vary in goals from trying to get your first pull up to Nutritional Guidance all the way to wanting to prepare and compete (and kick A$$) in local competitions, the CrossFit OPEN and even the CrossFit GAMES. Check out more details on our website! 


* Results may vary. Proper diet exercise is necessary to achieve the health and fitness results you want. We are not doctors and this is not to be taken as medical advice. 

**This is an e-book