This Fitness Challenge Involves a Pyramid Warmup and Advanced Circuit Training

A wing commander performs push presses at Al Udeid Air Base, Qatar.
Brig. Gen. Darren James, 379th Air Expeditionary Wing commander, performs push presses during the Cross Fit Undisclosed Suicide Awareness Workout at Al Udeid Air Base, Qatar, Feb. 6, 2015. (Tech. Sgt. James Hodgman/U.S. Air Force photo)

This week's fitness challenge is an advanced-level, high-volume workout. It features creative ways of implementing a pyramid warmup and cooldown with one-minute weight and PT circuits, and a final fun or swim PT combo.

Burpee/fireman carry, bear crawl or farmer walk pyramid:

You can choose to bear crawl 25 meters, farmer walk or fireman carry for each burpee set.

  • One burpee

  • Two burpees

  • Three burpees -- Do a light stretch on the fifth burpee.

Lightweight Shoulders

Repeat three times.

Circuit (One minute each, 45 seconds work, 15 seconds transition time):

Repeat 1-5 burpees again, followed by another 10-minute circuit.

Repeat 10 times.

Swim or run:

  • Swim 50 meters fast or run 200 meters fast.

  • Push-ups 10 to 20

  • Abs of choice 20

We are starting to wind down our lifting cycle and adding more calisthenics into the workouts as we progress through the year.

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his Fitness eBook store if you're looking to start a workout program to create a healthy lifestyle. Send your fitness questions to

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