WOW: Grok Ladder

February 14, 2011

Complete max ladders of:
Pullups
Dips
Jump Squats

How-to:
Warmup: 30 second Grok Squat, 30 second Grok Hang.
Reader Joe wrote in last week with a fine idea for today’s Workout of the Week. He’d been reading up on Pavel Tsatsouline, famed former trainer for the Soviet Spetznas special forces and originator of a novel type of ladder workout, after hearing about him from Robb Wolf. Joe started playing around with his own ladder workout, liked it, described it to me, and I gave it a run through this weekend. I’ve been using ladders in various forms for years. It’s a great way to easily add volume to a workout. Let’s take a closer look.
Ladders are pretty simple. You pick an exercise – or in this case, three – and do one rep. Rest a few seconds, then do two. Rest some more, then do three – and so on, until you hit your max […]

Original post by Mark Sisson

Be Nice and Share!

Filed under: Fitness

Leave a Reply Cancel reply

You must be logged in to post a comment.

Warrior Fit Testimonials

First, I want to say thank you for convincing me to do Tabata! I was struggling to lose weight and Finally I found something that helped! I really appreciate your coaching! - Craig T.

Ever since I was convinced to do Tabata I have seen huge results, I lost 6 pounds and gained energy in the first 3 weeks. I have been working out for 3 months before I decided to do Tabata and I struggled to lose weight. At first I thought "How am I losing weight by bringing my heart rate up then cooling down then bringing it up again?" I don’t know how it works but it does! Thank you!! - Theresa F.

The first day of Tabata, I wondered WHAT AM I DOING - I AM 56 !! Five weeks later I knew that it was what I needed. I learned that I could push myself well beyond my comfort zone and feel good later. I have a marked improvement in physical as well as emotional endurance. - Lyn C.

When I was first told about Tabata I was very excited from the word go, however that excitement stemmed from the fact that I had no clue what it meant. I missed the first week of class b/c I was traveling for work so when I came in during the 2nd week I had some making it up to do. It was hard at first b/c my body wasn't used to working out at such a fast pace, but once I got into a rhythm I started to feel very good. These classes are no joke. If you stick with it you will leave there feeling stronger, healthier and overall better about yourself and what you've accomplished. I would recommend these classes to anyone. Darrin is a great trainer and he'll keep you going with his energy. - Jami L.