2026-10-26 — 2026-11-01
The Ladder
10 minutes. Complete 2 push-ups, 2 reverse lunges total, 2 sit-ups; then 4 of each, 6 of each, continuing upward by 2. Score total completed reps.
RX
10-minute clock. Floor push-ups, alternating reverse lunges, sit-ups. Complete each rung in that order: 2/2/2, 4/4/4, 6/6/6 and onward.
Scaled
Same 10-minute ladder using elevated push-ups, supported reverse lunges and dead bugs instead of sit-ups. Record support height.
Youth
8-minute clock using wall push-ups, supported reverse lunges and dead bugs. Same 2/2/2 upward ladder. Parent-supervised.
Score: Completed reps, highest first.
Movement standards
Air squat: hip crease below the top of the knee, then stand to full hip and knee extension. Floor push-up: straight body, chest touches ground, then full elbow extension. Burpee: chest and thighs touch ground, then stand and jump with both feet clear and hands together overhead; stepping back and up is allowed. Elevated step-back burpee: hands on a secure support, step to a straight-body plank, step forward and stand tall; no push-up or jump. Chair squat: stable chair against a wall, touch the seat gently and stand fully without hand assistance. Elevated push-up: straight body, chest touches the support, press to straight arms; record support height. Reverse lunge: step one foot back, gently touch the back knee to a mat, then stand fully and bring feet together; alternate legs, counting each lunge as one rep. Supported version may hold a stable support. Sit-up: lie with bent knees, shoulder blades touch the mat, then sit up and touch ankles; feet stay on the floor, no pulling on equipment. Dead bug: lie on back with hips/knees at 90 degrees and arms overhead; lower opposite arm and leg under control without the low back lifting, return, then alternate. Each side counts as one rep. Wall push-up uses a controlled elbow bend and full return to straight arms; record foot distance. Each rung must be finished before the next. At the buzzer count every completed rep, including the unfinished rung.
Warm up with 5 minutes of easy movement and practice reps. Keep the clock running through rest and transitions. Use a stable support and measured, traffic-free course. Choose a version you can control. Youth attempts are supervised and submitted by a parent or guardian. Further modifications are welcome as practice; only prescribed versions belong on these standings.
Submit by: 2026-11-03T23:59:59-08:00
