ESC : 010 Strength Endurance + Ladder
Warm-up:
10min Air Bike
50-second sustainable spin
10-second sprint (increase the pace as you go)
+
Crouch Position march 30 seconds on/ 30 seconds rest
Work:
1-10 (1, 2, 3… 10) Ladder of each movement
Back Step Lunge (both legs)
Step up to 20” (both legs)
20m Awkward Object Carry between sets. Try and think about carrying variations that would complement (ie; be hard) Some good options: D-Ball Carry, Zercher Carry, or Rack carry.
Implement Options: D-balls, Sandbags, KBs, DBs, Barbell
Flow:
This session does not have to be timed, but you’re welcome to start a clock to stay on task and gather information about when and why you rest and how much you need between movements. There are 55 repetitions per movement and 180 meters of carrying required to complete this session, so choose your loads accordingly. Whichever implement you decide to use, aim to stick with that for the workout, with the recommendation of starting lighter and keeping a heavier set of implements nearby, just in case. The only exception would be the 20m Carry, as you can load that up a bit more than the other work. Both the Back Step Lunge and the Step Ups require that you complete the work on both legs meaning for the initial set of 1 repetition, you will complete that for both legs, so combined, you’ll actually be doing two total reps. I would recommend alternating your single-leg movements instead of doing it all on one side before the other.
Example:
1 Squat
1/1 Back Step Lunge
1/1 Step-Up
20m Carry
2 Squats
2/2 Back Step Lunge
2/2 Step-Up
20m Carry
Etc…
10 Squats
10/10 Back Step Lunge
10/10 Step-Up
(no Carry after the set of 10)
