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DAY 7

20-Minute 2-4-6-8 Ascending Ladder AMRAP

20 min · AMRAP · KB or DB

Scale the burpee by stepping back instead of jumping or elevating hands. Use a lighter load for rows, gunslingers, and hang squat cleans. Reduce the ladder rung if needed while keeping the right/left counting rules consistent.

How it runsStart with 2 reps of each movement, then 4, then 6, then 8, continuing to add 2 reps per round for 20 minutes. For movements 1 and 2, right + left together count as 1 rep. Hang squat cleans must alternate sides each rep.

The round

  1. 01
    Row + burpee

    1 right row + 1 left row + 1 burpee = 1 rep.

  2. 02
    Gunslinger

    1 right + 1 left = 1 rep. You may complete all prescribed reps on one side before switching, as long as total reps are equal on both sides.

  3. 03
    Alternating hang squat cleans

    1 right + 1 left = 1 rep; these must alternate every rep.

What AMRAP means

AMRAP means As Many Rounds As Possible. You move through the list of exercises in order, over and over, for the full time window. Chase quality rounds, not a sloppy sprint.

Scaling options

Brace before each row and keep the spine neutral. Step rather than jump the burpee if needed. Keep the weight close to the body during gunslingers and hang squat cleans, and use a controlled squat depth.

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