Format Generator
Descending Ladder WOD Generator
Generate descending ladder conditioning workouts — 21-15-9, 10-to-1, and custom rep schemes. Built-in timer included.
Generate a ladder WODA descending ladder starts at a high rep count and works down — 10-9-8-7-6-5-4-3-2-1, or 21-15-9, or 50-40-30-20-10. The decreasing rep count creates a psychological hook: each round is shorter than the last, which makes the final rounds feel achievable even when fatigue is highest.
This generator builds descending ladder WODs across a range of rep schemes, pairing movements that benefit from the volume-to-speed transition the format creates.
Classic Descending Ladder Rep Schemes
The 21-15-9 is the most famous descending ladder — originally paired with thrusters and pull-ups, it totals 45 reps per movement and typically takes 5-15 minutes depending on fitness and load. The 10-to-1 (10+9+8...+1 = 55 reps) is longer and suits lighter movements. The 50-40-30-20-10 is a chipper-scale ladder suited to simple bodyweight movements like air squats and sit-ups.
Pacing a Descending Ladder
The most common mistake is sprinting the first round and slowing to a crawl by the middle. A better approach: start at 80% effort and let the decreasing reps do the work. The last 3-4 rounds should feel faster than the first, not slower. If your round-1 pace is unsustainable, break earlier and hold a consistent set size.
Frequently Asked Questions
What is a descending ladder workout?
A descending ladder is a for-time workout where the rep count decreases each round. For example: 10 push-ups and 10 squats, then 9 and 9, down to 1 and 1. The total work decreases each round, which creates a natural pacing structure.
What is the 21-15-9 rep scheme?
The 21-15-9 is a descending ladder rep scheme: 21 reps of each movement, then 15, then 9. It was popularised by the benchmark workout Fran (21-15-9 thrusters and pull-ups) and is now one of the most common formats in functional fitness.
Can I do a descending ladder with any movement?
Yes, but the format suits movements you can cycle quickly at high rep counts — push-ups, squats, pull-ups, sit-ups, kettlebell swings. Complex barbell movements like snatches or muscle-ups work better in lower rep ladders (5-4-3-2-1).