WORKOUT
Training Tower 3
Stair-based functional training using the tower as your gym. Lateral bounds, stair burpees, grapevines, shoulder taps, dips, elevated lunges, mountain climbers, and sprint finishers — all with gear progressions.
MAIN WORKOUT
| # | Exercise | Dosage | Progression | Modification |
|---|---|---|---|---|
| 01 | 1 Tower — up lateral bounds, down normal steps | 1 tower | On air, in gear, carry hose | Civvies only, use handrail |
| 02 | ½ Tower — step jumps up, down normal | ½ tower | — | — |
| 03 | 1 Tower — stair burpee, down normal | 1 tower | — | — |
| 04 | ½ Tower — stair grapevine, down normal | ½ tower each way | — | — |
| 05 | Shoulder taps (body parallel, feet on stairs) | 2 × 20 | On air, in gear | Plank only |
| 06 | Dips (hands on stairs) | 2 × 20 | Hold position, bend knees | — |
| 07 | Front foot elevated lunge to high knee | 2 × 20 BLE | — | High knee without lunge |
| 08 | Decline push up (feet on stairs) | 2 × 20 | Regular or incline push up | — |
| 09 | Mountain climbers (hands on stairs) | 2 × 20 | Slow pace | — |
| 10 | 2 Tower — sprint up and down | 2 towers | On air, in gear, carry hose | Walk |
1 tower
Progression On air, in gear, carry hose
Modification Civvies only, use handrail
2 × 20
Progression On air, in gear
Modification Plank only
2 × 20 BLE
Progression —
Modification High knee without lunge
COOL DOWN
| # | Exercise | Dosage | Progression | Modification |
|---|---|---|---|---|
| 01 | Standing quad stretch | 30s × 2 BLE | Max comfortable range | Half kneeling |
| 02 | Standing hamstring stretch | 30s × 2 BLE | — | Seated, foot on ground |
| 03 | Gastroc stretch | 30s × 2 BLE | — | — |
| 04 | Soleus stretch | 30s × 2 BLE | — | Half kneeling |
| 05 | Shoulder CARs | x10 each side | — | Limit range of motion |
| 06 | High lunge runner's stretch | 30s × 2 | — | Half kneeling HF stretch |
| 07 | Inchworm | x5 | — | — |
Exercise is not without its risks. As with any exercise program, if at any point you begin to feel faint, dizzy, or have physical discomfort, stop immediately and consult a physician.