A ladder that grows with every run. You need almost no equipment, so you can also do this one at home or in the park.
FormatFor time
Durationapprox. 20-25 min
LevelAll levels
FocusBodyweight conditioning
The workout
200 m run ladder
For time
- 200 m run + 10 burpees
- 200 m run + 10 burpees, 10 push ups
- 200 m run + 10 burpees, 10 push ups, 10 sit ups
- 200 m run + 10 burpees, 10 push ups, 10 sit ups, 10 air squats
- 200 m run + 10 burpees, 10 push ups, 10 sit ups, 10 air squats, 10 pull ups or ring rows
Programmed by our coaches for the CrossFit W Bootcamp class on Friday 20 March 2026.
Stimulus
Target effort: RPE 7-8 out of 10
Fast and continuous. The runs are your recovery, the bodyweight sets get longer every round.
Push the pace on the first rounds, when the sets are still short.
Scale it to your level
| Level | How to do it |
|---|---|
| Beginner | 100 m runs, knee push ups, ring rows instead of pull ups, 5 reps per exercise. |
| Intermediate | As written. |
| Pro | As written with chest-to-bar pull ups and 15 burpees per round. |
Coach notes
- Burpees: step back and step up if you need to, but do not stop.
- Push ups: chest to the floor, body in one straight line.
- Air squats: hip crease below the knee, full stand at the top.
- Use the run to shake out your arms after the push ups.
What this workout trains
RunningEngineStrengthCoreBodyweightTeamwork
Equipment
Running routePull up bar or rings
Why this workout works
The ladder structure builds up the volume gradually, so you warm into the workout and finish strong.
Running mixed with bodyweight work trains your heart and your whole body without any heavy equipment.
Train with us in Schoten
Do this workout with a coach
Every week we program Bootcamp workouts like this one at CrossFit W: varied, accessible for every level and always coached.
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