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 |
01 1 Tower – up lateral bounds, down normal steps
1 tower
Progression On air, in gear, carry hose
Modification Civvies only, use handrail
02 ½ Tower – step jumps up, down normal
½ tower
Progression –
Modification –
03 1 Tower – stair burpee, down normal
1 tower
Progression –
Modification –
04 ½ Tower – stair grapevine, down normal
½ tower each way
Progression –
Modification –
05 Shoulder taps (body parallel, feet on stairs)
2 × 20
Progression On air, in gear
Modification Plank only
06 Dips (hands on stairs)
2 × 20
Progression Hold position, bend knees
Modification –
07 Front foot elevated lunge to high knee
2 × 20 BLE
Progression –
Modification High knee without lunge
08 Decline push up (feet on stairs)
2 × 20
Progression Regular or incline push up
Modification –
09 Mountain climbers (hands on stairs)
2 × 20
Progression Slow pace
Modification –
10 2 Tower – sprint up and down
2 towers
Progression On air, in gear, carry hose
Modification Walk
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 | – | – |
01 Standing quad stretch
30s × 2 BLE
Progression Max comfortable range
Modification Half kneeling
02 Standing hamstring stretch
30s × 2 BLE
Progression –
Modification Seated, foot on ground
03 Gastroc stretch
30s × 2 BLE
Progression –
Modification –
04 Soleus stretch
30s × 2 BLE
Progression –
Modification Half kneeling
05 Shoulder CARs
x10 each side
Progression –
Modification Limit range of motion
06 High lunge runner's stretch
30s × 2
Progression –
Modification Half kneeling HF stretch
07 Inchworm
x5
Progression –
Modification –
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.