Here is an upgrade from the classic 1-10-1 PT Pyramid. This is rather advanced as it has an accumulation of high repetitions in exercises such as pullups, pushups, core, and a fairly challenging swim workout.
We do the first PT Pyramid as fast as we can with the exercises of Pullups x 1, Dips or Military Press x 2, and Abs of choice x 3. The goal here is to do the pull, push, core exercises in a fast circuit with as little (or none) rest as possible. If you can make it up the full 1-10-1 pyramid you will accumulate 100 pullups, 200 dips or military press (fine to mix those if you wish and do 100 / 100 of both), and 300 abs of choice. We typically do fast 2 count flutterkicks, crunches, hanging kneeups, or situps and vary each set for the abs of choice. If you can do this in 20-30 minutes you are in the fast zone. Less than 20 minutes is super-fast but possible.
The next pyramid is a 1-10-1 PT Pyramid with Pullups x 1, Pushups x 2, Plank Pose x 3 seconds per set immediately following the pushups. Every 5th set you run ½ mile fast. The sets look like this:
- Set 1: Pullup 1, Pushups 2, Plank pose 3 seconds
- Set 2: Pullups 2, Pushups 4, Plank pose 6…keep going up to 10 where the 10th set looks like:
- Set 10: Pullups 10, Pushups 20, Plank pose 30 seconds.
- Then repeat in reverse order from 9 down to 1.
In the end you will accumulate 100 pullups (again), 200 pushups, and 300 seconds of plank pose (5 minutes).
Now this one is a challenge and you may have to alter the distances each set if you run short on time or swim abilities. The pyramid looks like this: Pullouts x 1, Pushups x 2, Abs of choice x 3 but you swim 50-100m each set. The sets look like this:
- Set 1: Swim 50-100m, pullout 1, pushups 2, abs of choice 3.
- Set 2: Swim 50-100m, pullouts 2, pushups 4, abs of choice 6.
- Keep going up until you fail or stop at
- Set 10: Swim 50-100m, pullout 10, pushups 20, abs of choice 30.
- If you have the energy or time to train, repeat in reverse order for 9 down to 1.
Note: a pullout is a muscle up on the pool’s edge in the deep end. Pull yourself out of the pool so your arms are extended in a sort of up-position of a dip and your hips are touching the edge of the pool and pool deck. Think of it like a pullup and dip mixed together but easier as you are in the water about 50% of the time.
Total Accumulation of Distances, Reps, and Time – If you do this workout like the pre-Spec Ops training group did, most people completed this workout is two hours, accomplished 200 pullups, 400 pushups, 100 dips / 100 military press, 600 abs, (mostly flutterkicks, leg levers, knee ups, and situps), and 5 minutes of plank pose. The runs were only 2 miles, but the swim was 1900m if you did the full 100m per 19 sets. . Some opted for the 50 version and got closer to 1000m instead. Still a tough workout that does not hit you until you are about half way through and then you realize that 200 pullups and swimming are a very tough mix. Enjoy!