Here are some sample 8 week programs using the Laddermill that you can add to your current exercise regimen.

 
 

 

 

Mix these sets in two to three days a week and rest adequately. We've broken down the Laddermill programming into two sections Cardio and Power. In each of these sections you will find suggestions for easy, moderate, and intense exercise. If you've never climbed before we would suggest starting with the easy workouts, but don't be afraid to test yourself and push your boundaries while staying safe.

Always make sure to start with a warm up before climbing and finish with a cool down. We would suggest 30 jumping jacks, 2 mins climbing at incline angle at an easy pace, 30 more jumping jacks, and some stretching for a warm up. Try to do a 2 min cool down climbing at an easy pace on an incline angle.

 

Cardio Exercises

Easy

Week

Sets

Time/Distance

Speed

Angle

Rest

1

3

1 min

Easy(3 to 5)

incline

1 min

2

3

90 sec.

Easy (3 to 5)

incline

30 sec.

3

3

1 min

Mod (4 to 6)

incline

1 min

4

4

30 sec.

Mod (4 to 6)

incline

Active 30 sec easy pace (3 or 4)

5

3

2 min

Easy (3 to 5)

incline

1 min

6

4

1 min

Mod (4 to 6)

incline

1 min

7

2

5 min

Easy (3 to 5)

incline

2 min

8

4

90 sec.

Mod (4 to 6)

incline

30 sec.

 

Moderate

Week

Sets

Time/Distance

Speed

Angle

Rest

1

3

1 Min.

Mod (4 to 6)

incline

30 Sec.

2

3

1 Min.

Easy (3 to 5)

vertical

1 Min.

3

2

5 Min.

Mod (4 to 6)

incline

2 Min.

4

3

30 Sec.

Fast (5 to 7)

incline

30 Sec.

5

4

30 Sec.

Mod (4 to 6)

vertical

30 Sec.

6

2

5 Min.

Easy (3 to 5)

vertical

2 Min.

7

4

1 Min.

Fast (5 to 7)

incline

2 Min.

8

5

2 Min.

Mod (4 to 6)

vertical

2 Min.

 

Intense

Week

Sets

Time/Distance

Speed

Angle

Rest

1

4

1 Min.

Mod (4 to 6)

vertical

1 Min.

2

4

30 Sec.

Mod (4 to 6)

vertical

30 Sec.

3

5

30 Sec.

Fast (5 to 7)

vertical

20 Sec.

4

8

20 Sec.

Fast (5 to 7)

overhang

10 Sec.

5

6

30 Sec.

Mod (4 to 6)

overhang

1 Min.

6

6

45 Sec.

Mod (4 to 6)

vertical

30 Sec.

7

7

20 Sec.

Fast (5 to 7)

overhang

10 Sec.

8

8

30 Sec.

Fast (5 to 7)

vertical

10 Sec.

 

Long Distance

Week

Sets

Time/Distance

Speed

Angle

Rest

1

4

3 Min.

Choose

vertical

2 Min.

2

4

5 Min.

Choose

vertical

2 Min.

3

5

10 Min.

Choose

incline

5 Min.

4

8

10 Min.

Choose

vertical

5 Min.

5

6

3 Min.

Choose

overhang

2 Min.

6

6

15 Min.

Choose

incline

0

7

7

15 Min.

Choose

incline

0

8

8

20 Min.

Choose

incline

0

 

 

Power and HIIT Training

HIIT = High Intensity Interval Training

A system of organizing cardiorespiratory training which calls for repeated bouts of short duration, high-intensity exercise intervals intermingled with periods of lower intensity intervals of active recovery. “American Council on Exercise”

These are examples of separate workouts made to include our equipment in circuit training. Give them a try and burn more calories!

 

Beginner:

1. EMOM- every min on the min x 15 min

15 squats

30 sec on laddermill (mod)

15 lunges per leg 

30 sec Laddermill (mod)

15 side lunge plus kick 

2. 2 or 3 Rounds – 

Overhang angle Laddermill 

Pull downs (speed all the way up) x 10 

10 push-ups (regular or knees )

Laddermill 30 sec (Vertical)

10 bicep curl plus press (per arm if done separately)

30 sec pelvic floor lift table top hold

3. 2 or 3 Rounds

10 min on the Laddermill (BUY IN)

10 jumping lunges per leg

20 sec. of high knees /10 sec rest 

10 jumping squats 

30 jumping jacks or jump rope

30 sec Laddermill

4. 1 or 2 Rounds

Laddermill 1 min (FAST) with hands on side bars

30 sec wall-sit 

Laddermill 30 sec (MOD)

30 sec. wall-sit

Laddermill 30 sec (EASY)

15 goblet squats 

Laddermill 30 sec (MOD)

20 goblet squats 

Laddermill 1 min (FAST) 

 

Intermediate/ Advanced

1. 30 sec. (W)/ 30 sec. (R) – repeat x2 or 3 

Laddermill (overhang) 

Push-ups

Weighted reverse lunges 

Shoulder press

Laddermill (Vertical)

-One min Plank hold 

**REST 1 min

2.   90 sec. (W)/ 30 sec. (R) – Repeat x2 or 3

Laddermill (Vertical)

Squats (weighted if you want)

Burpees

Jumping Lunges 

Kettlebell Swings 

**REST 1 min

3. 2 Rounds 

1 min Laddermill (quick) Incline

50 jumping squats 

40 Walking Lunges (weighted or not) (1-2)

30 Sec. Wall sit (90 Degrees)

20 Russian TwistsRussian TwistsDefinition: Sit on the glutes, raise upper-body to a c-curve, lift knees up to parallel, twists and tap the floor by each hip, actively engage your obliques at each side...
(1-1)

10 Man Makers 

4. EMOM (16 min)

45 Sec. Laddermill : REST 15 sec. 

100 SU or 50 DU

25 DB Thrusters 

15 Burpees