Workout Description

Why This Workout Is Very Hard

This workout combines extreme volume (255 total squats) with progressively heavy loads up to 275lbs, creating massive leg fatigue accumulation. The continuous format with no built-in rest means athletes must perform near-maximal loads (275lbs) after already completing 245 squats. Most average CrossFitters will fail at the heavier weights due to accumulated fatigue, requiring significant scaling of the final loads.

Benchmark Times for Squat Ladder to Heaven

• Elite: <12:00
• Advanced: 14:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume squatting (255 total reps) will severely test leg muscular endurance, especially as loads increase progressively.
• Strength (7/10): Progressive loading from 95-275 lbs challenges maximal strength, particularly in final sets approaching heavy singles.
• Endurance (4/10): Moderate cardiovascular demand from continuous squatting with minimal rest, but primarily anaerobic rather than aerobic endurance.
• Flexibility (4/10): Deep squat position required throughout demands good ankle, hip, and thoracic mobility for proper mechanics.
• Speed (3/10): Some urgency from 'for time' format, but heavy loads limit cycling speed and require deliberate pacing.
• Power (2/10): Minimal explosive component; focus on controlled strength movement rather than speed or power output.

Movements

• Back Squat
• Air Squat

Scaling Options

Reduce all barbell weights by 20-30% (75/85/105/145/175/215 lbs) or use percentages of back squat max (40/50/60/70/80/90%). Substitute goblet squats for barbell if mobility limited. Reduce air squats to 75 or 50 reps. Consider stopping progression at a challenging but manageable weight rather than attempting all loads.

Scaling Explanation

Scale if you cannot perform 10+ consecutive air squats with full depth or if 95 lbs represents more than 50% of your back squat max. Priority is maintaining proper squat mechanics throughout - depth, knee tracking, and upright torso. Target completion time should be 12-20 minutes with good movement quality.

Intended Stimulus

Moderate-duration glycolytic workout lasting 12-20 minutes. Tests leg endurance, mental toughness, and ability to maintain squat mechanics under progressive loading and fatigue. Primary challenge is muscular endurance with strength endurance component as weights increase.

Coach Insight

Start conservatively on air squats - aim for sets of 20-25 to preserve legs for barbell work. Focus on consistent squat depth throughout all movements. Rest 60-90 seconds between weight changes to allow brief recovery. Maintain upright torso and full depth as weights increase. Break barbell sets early (especially 95lb and 115lb rounds) rather than going to failure. Consider 25-25, 20-20-10, 15-15-10, 10-10-10, 8-7-5, 3-2 rep schemes for barbell portions.

Benchmark Notes

This workout is a descending ladder with increasing barbell loads, creating a unique strength-endurance challenge. I'll analyze it movement by movement: 100 Air Squats: At fresh state, elite athletes complete these at ~1 sec/rep = 100 seconds. Intermediate athletes need ~1.2 sec/rep = 120 seconds. Beginners require ~1.5 sec/rep = 150 seconds. 50 Barbell Back Squats at 95 lbs: This is a moderate load for most athletes. Elite: ~2 sec/rep = 100 seconds. Intermediate: ~2.5 sec/rep = 125 seconds. Beginners: ~3 sec/rep = 150 seconds. 40 Barbell Back Squats at 115 lbs: Slightly heavier. Elite: ~2.2 sec/rep = 88 seconds. Intermediate: ~2.8 sec/rep = 112 seconds. Beginners: ~3.5 sec/rep = 140 seconds. 30 Barbell Back Squats at 135 lbs: Moderate-heavy load. Elite: ~2.5 sec/rep = 75 seconds. Intermediate: ~3.2 sec/rep = 96 seconds. Beginners: ~4 sec/rep = 120 seconds. 20 Barbell Back Squats at 185 lbs: Heavy load requiring singles/doubles. Elite: ~4 sec/rep = 80 seconds. Intermediate: ~5.5 sec/rep = 110 seconds. Beginners: ~7 sec/rep = 140 seconds. 10 Barbell Back Squats at 225 lbs: Very heavy, singles only. Elite: ~6 sec/rep = 60 seconds. Intermediate: ~8.5 sec/rep = 85 seconds. Beginners: ~12 sec/rep = 120 seconds. 5 Barbell Back Squats at 275 lbs: Near-maximal for most. Elite: ~10 sec/rep = 50 seconds. Intermediate: ~15 sec/rep = 75 seconds. Beginners: ~20 sec/rep = 100 seconds. Transition times for barbell loading: Elite athletes need ~10 seconds per weight change (60 seconds total). Intermediate athletes need ~15 seconds per change (90 seconds total). Beginners need ~20 seconds per change (120 seconds total). Fatigue multipliers: The descending rep scheme with increasing load creates unique fatigue. Air squats pre-fatigue the legs, making subsequent loaded squats more challenging. Apply 1.1x multiplier to all barbell work due to pre-fatigue. Total time calculations: Elite (L10): 100 + (100+88+75+80+60+50)*1.1 + 60 = 100 + 398 + 60 = 558 seconds Intermediate (L5): 120 + (125+112+96+110+85+75)*1.1 + 90 = 120 + 663 + 90 = 873 seconds Beginner (L1): 150 + (150+140+120+140+120+100)*1.1 + 120 = 150 + 902 + 120 = 1172 seconds This workout doesn't match any iconic benchmarks exactly, but it's similar to strength-endurance chippers. The closest comparison would be scaled versions of Linda or other strength ladders. Given the high volume (255 total reps) with progressive loading, I'm estimating times ranging from elite performance around 9-12 minutes to beginner performance around 19-35 minutes. Adjusting for realistic performance distribution: L10 (Elite): 720 seconds (12:00) L5 (Average): 1200 seconds (20:00) L1 (Beginner): 2100 seconds (35:00) Final targets - L10: 720 sec (12:00), L5: 1200 sec (20:00), L1: 2100 sec (35:00)

Modality Profile

Air Squat is a bodyweight gymnastics movement, Back Squat is a barbell weightlifting movement. Two modalities present results in 50/50 split.