‘Big Half Pyramid’ Workout Builds Up to 20 Reps When Doing 10 Gets Too Easy

If you find that workouts with 100 pullups are getting too easy, like the classic 1-10-1 full pyramid, try moving higher up the pyramid until you fail, or see if you can go up to 20. Here is a workout we do toward the end of a high-rep calisthenics and cardio cycle to assess our muscle stamina and endurance. This is an advanced-level running and calisthenics workout, and all you need is a place to run and a pullup bar:

The Big Half Pyramid 1-20

This workout (stop at 20) is not for beginners. You have a few options with this 20-set, full-body calisthenics and cardio workout. It works like this:

Half Pyramid 1-20

A basic set looks like this:

• Pullups x 1
• Pushups x 2 (or burpees x 1*)
• Squats x 2
• Run 100 meters between each set

Doing the 20-set half pyramid adds up to 2,000 meters of runs, 210 pullups/burpees, and 420 pushups/squats.

• Set 1: 1 pullup, 2 pushups (or 1 burpee), 2 squats, run 100 meters
• Set 2: 2 pullups, 4 pushups (or 2 burpees), 4 squats, run 100 meters
• Set 3: 3 pullups, 6 pushups (or 3 burpees), 6 squats, run 100 meters
• Set 4: 4 pullups, 8 pushups (or 4 burpees), 8 squats, run 100 meters …

Keep going to levels 5, 6, 7, 8, 9 and 10, and assess yourself to see if you have any juice left to keep going up. If not, repeat in reverse order down the normal 1-10-1 pyramid. But if you feel good, keep on going:

• Set 11: 11 pullups, 22 pushups(or 11 burpees), 22 squats, run 100 meters
• Set 12: 12 pullups, 24 pushups (or 12 burpees), 24 squats, run 100 meters …

Keep going up until you fail or see if you can reach level 20.

Next Section (Faster Running)

If you have anything left, top it off with sets of 100-meter runs. These are not sprints, but faster than jogging. Try to do each 100 meters fast/100 meters slow in one minute. For advanced, try to do 10 sets in 10 minutes, doing each set every minute on the minute. You may find that you need some carbs to get you through this part of the workout. Try adding some honey and a banana to help with the fuel needed on the remaining portion of the workout:

Repeat 10 Times

• Fast run, 100 meters
• Easy jog, 100 meters

Cooldown

• Easy 1-mile jog
• Stretch/foam roll, 10 minutes

Don’t skip the cooldown. It will help you recover from this workout.

If you can easily do a Murph Workout, this workout can be your next challenge to assess your muscle stamina and endurance in calisthenics and fast running. Check out the Military.com Fitness Section for more ways to build up this kind of fitness level.