How to Do a Descending Ladder CrossFit Workout at Home

Lunges are one of the two elements in this straightforward CrossFit home workout.
Image Credit: Nando Martinez/iStock/GettyImages

Some workouts are complex, filled with challenging compound movements or based on complicated rep structures. Others consist of just a few exercises to bang out back to back. And for at-home workouts in particular, there's beauty in simplicity — especially if you choose the right moves.


This descending ladder CrossFit workout is simple but will get your heart pumping and your muscles burning.

Video of the Day

The Descending Ladder At-Home CrossFit Workout

Start with a proper activation routine. Perform 10 reps of jumping jacks, burpees, inchworms and lunges to get your muscles warm for the workout to come.

Get the perfect warm-up and cooldown for at-home CrossFit workouts.

This two-exercise workout follows a descending ladder rep scheme: You'll start with 50 sit-ups and 50 lunges (total, not each leg!), followed by 40 of each, 30 of each, 20 of each and 10 of each.

Make sure to rest and recover for a minute or two between sets. If you begin to fatigue and feel your form start to break down, make your rest intervals a little longer.


In a gym setting, you'd usually perform this workout for time to compete with your other CrossFit companions. If you're doing this ladder at home, you don't have to take out the competition completely. Time this workout and next time you give it a try, try to beat your record.

Move 1: Sit-Up

  1. Begin lying on your back with your feet flat on the ground and knees up in the air.
  2. Cross your arms over your chest or gently grasp the back of your head, keeping your elbows out wide.
  3. Engage your core and, keeping your feet flat, sit up until your shoulders pass hip height.
  4. With control, lower back down to the ground. That's one rep!



Try to avoid using momentum during your sit-ups. Controlling the movement will increase the core burn.

Move 2: Lunges

  1. Begin standing with your feet at hip-width distance, arms at your sides.
  2. Step one foot forward and gently lower your back knee to the floor while keeping your front knee behind your front toes. Both knees should form 90-degree angles.
  3. Keeping your weight in your front leg, push off the ground and return to the starting position.
  4. Then, repeat the movement on the opposite leg.


To make the lunges more challenging, you can hold a pair of dumbbells, kettlebells or gallon water jugs, depending on the equipment you have available. If you're experiencing knee issues, you can also swap this move with a reverse lunge, which is a little safer on your knees.



Report an Issue

screenshot of the current page

Screenshot loading...