as a cyclist, using all my strength on the bike, i still do a few exercises, mainly bodyweight, so you get strong, but stay the same weight..my energy needs to be focused on the bike.. the bit of energy i have left goes into deadlifts, presses, tons of dips and pushups.. with a few other gymnastic movements..
anyway, my buddy stew smith @ stewsmith.com has plenty challenges and workouts on his site.this one mentioned sounds like one of them.
try this workout the OP posted, but go up to 20, then back down...i think i rest 10 seconds max after each rep... i get up, shake my arms out then get back down and go... very tough..
very inpressive to bench 400, but also impressive to do a ladder workout like this..
up and down..