If you are looking for a good workout that has a warmup, max out, and cooldown built into it, look no further than the Classic PT Pyramid. Here are some new variations of the Class PT Pyramid that is a fun challenge and can help break up the monotony of repetitive sets.
PT Pyramid Full Body Warmup: Pushup pyramid 1-10 with run of 25m in between 1 pushups/1 squat, 2 pushups/2 squats, 3 pushups/3 squats... up to 10.
The Burpee Warmup Pyramid Version: Burpee pyramid 1-10 with run of 25m in between 1 burpee, 2 burpees, 3 burpees... up to 10.
The Classic PT Pyramid Version with some TRX options to make some exercises easier (pullups) and pushups / sit-ups harder. The ADVANCED WARMUP and PT PYRAMID WORKOUT VERSION
But if you want to take it to a new level, try a different multiple each level of the pyramid, if you do not have the time to continue up the above pyramid to levels 15 or 20 even.
Pushups / Squat Pyramid: Run 200m, 10 pushup /10 squat - run 200m, 20 pushup /20 squats - run 200m... up to 50 / 50. (by 10)
Upper Body Pyramid Plus: To do the pyramid below, you double the pullups and dips per set and multiply by FIVE the pushups and sit-ups (or other abs exercises for variety each set). This will typically have a quicker failure point for multiple exercises. The rule for this pyramid is to continue UP the pyramid each set until you fail at two or more exercises. If you can get to level 10 -- which means 20 pullups, 50/50 pushups/sit-ups, and 20 dips without failing -- that is an impressive progression. This will equal 110 pullups and dips and 275 pushups/sit-ups or other abs mix. Repeating in reverse order not doing the top set twice will yield 210 pullups/dips and 500 pushups/abs. Now, that is turning into a gut check but do not attempt unless you have progressed over weeks or months of slowly increasing your repetitions using the pyramid method. Pullups 2,4,6,8,10... Pushups 5,10,15,20,25 Situps 5,10,15,20,25, etc. *note – add in other exercises like plank pose (1 second / rep), flutterkicks, etc Dips 2,4,6,8,10, etc.
Keep going up until you fail at TWO exercises -- then repeat in reverse order IF below 16 on pullups / dips - otherwise keep going up.
Then Run 3 miles