AUG 27 2026 · ad-astra
Classic Ladders
- Q
- Waco
- PAX
- 7
- FNGs
- 0
- AO
- ad-astra
Roster
WacoBig ToeFarmers Only404CasioTotoWreck-It
Backblast: Classic Ladders Where: #ao-ad-astra When: 08/27/26 0530 Q: Waco PAX: Big Toe, Farmers Only, 404, Casio, Toto, Wreck-It
Warmup:
- 4 corners - 2 laps
- Piano Man - 4cnt x 10
- Arm Circles - 5x5x2 Directions
- Scap Pushups - 20
- 50/50 Splits - 10 each way
- Knee-Thigh Stretch - 10 count each side
Ladder: 7 rungs
- Sprint out to the first rung, then jog back.
- Complete that ladder number of exercises below
- Once completed 7 rungs, (28 reps), Mosey one parking lot lap.
- Repeat with next exercise for 30 minutes or until the music stops.
Example:
- Sprint out rung 1, jog back, 1 Merkin
- Sprint out rung 2, jog back, 2 Merkins
- …
- Sprint out rung 7, jog back, 7 Merkins
- Move to next exercise
- IF YOU COMPLETE THEM ALL BEFORE TIME - climb back down the ladder
Exercises:
- Merkin
- Heels to Heaven
- Blockees
- LBC
- Squats
- Heels to Heaven
- Imperial Blockers (1 on each side == 1)
- LBC
- Deadlift
- Heels to Heaven
- OH Press
- LBC