Team SuperFit Delaware Workout 1

10 Min Ascending Ladder

Deadlifts (275/185) (185/125)

Burpee Box Jumps (24 RX) (20 N)

C2B Pullups (Pullups N)



Rules:  Teams will have 10 minutes to complete as many reps as possible of the ladder.  Reps will increase by 2 each round.  Only one person may work at a time.  Teammates may switch at any point.


Deadlifts:  Must be pulled from the floor each rep with the hips and knees fully extended at the top of the movement with the shoulders behind the bar.  NO BOUNCING!

Burpee Box Jump:  Athletes’ chest must touch the floor, with hand release.  Then they must jump and touch on top of the box with both feet, fully extending the hips.

C2B Pullups:  The chest must make contact with the bar below the collar bones.  The arms must be fully extended at the bottom of the movement.  Novice athletes will do regular pullups.  The chin must break the plane of the bar and arms should be fully extended at the bottom of the movement.

Dalton Byerly

Richmond VA 23220, United STates