Here’s another great finisher for your next workout! (Yes, that term is completely relative and depends on what you consider a “finisher” but also on which version you choose to complete. See below!)
The “Ladder” version will take longer than the “Pyramid” version and will likely require more rest. I recommend sticking with a pyramid as a finisher (even just working your way up and NOT back down), and sticking with the ladder if you are looking for a good full-body workout to do at home or at the gym with little equipment.
You can modify this burpee complex by changing the weight of the dumbbells – obviously the heavier, the more challenging. However, if you want to include more of a cardio into the mix, I suggest going with light- to mid-range weight so that you can move through the complex (ladder or pyramid) continuously, without having to rest between each round or set.
I am showing 2 reps of EACH movement in this video (the first round in the Pyramid).
A note on how to complete the Ladder:
Part I of the ladder: complete 2 reps of the Plank Hop, 1 rep of the Push-up to T, 1 Squat Clean and 1 Thruster. Then immediately start again with 4 Plank Hops, 1 (each) Push-up, 1 Squat Clean and 1 Thruster. Repeated until you’ve done a 4th round with 8 Plank Hops.
Part II: Complete 1 Plank Hop followed by 2 Push-ups, 1 Squat Clean, 1 Thruster. Then again, 1 Plank Hop, 4 Push-ups, 1 Squat Clean, 1 Thruster, and on until you’ve done a 4th round with 8 Push-ups.
….I think you get the picture….
The final round of Part IV in the Ladder will look like: 1 Plank-Hop, 1 Push-up to T, 1 Squat Clean and 8 Thrusters!