Set 3: 3 pull-ups, sprint to deadlift bar 25 meters, 3 deadlifts, run or jump back to pull-up bars.Īnd so on. Set 2: 2 pull-ups, farmer carry 25 meters, no deadlift, so turn around and run back with kettlebells back to pull-up bars. Set 1: 1 pull-up, sprint to deadlift bar 25 meters, 1 deadlift, farmer carry 25 meters back to pull-up bars Here is a walkthrough of the pyramid sets: If you want to increase the weight, increase it on the last five sets. You also can do 2-3 long jumps to get to and from the two areaĭeadlift x 1 (odd sets only): Keep it light and focus on technique. Kettlebell farmer carry: 2 x 40-pound kettlebells for 25 meters Sprint 25 meters: Do the 2 x 25-meter sprint on even sets when you do not do a deadlift. Travel 25 meters to and from the pull-up bar area to the deadlift area from the run, carry and jump part of the test: Travel events: (25-meter shuttle runs, kettlebell farmer carry sprints, standing long jumps)Īfter each set of deadlifts or pull-ups, choose one of the three methods to get to the location of deadlifts or pull-up bars. Then, begin 1-10-1 Pyramid pull-up and deadlift pyramid (with travel events) with the following rules: Pyramid events: Pull-ups (all sets) and deadlift (odd sets only) Start with a three-mile ruck (40-50 pounds). You should increase weight as desired for each set.Ĭardio Events: 3-mile ruck and a 1,500-meter swimĪfter the ruck, test yourself at the standing long jump and the 5-10-5 pro agility test. Trap bar located about 25 meters away from the pull-up bar. Pull-up bar with two kettlebells on the ground nearby.Ģ. There are two main locations used for a majority of the pyramid training events:ġ. 100-yard farmer carry sprint (2 x 53-pound kettlebells)ģ00-yard shuttle run (12 x 25-yard shuttle)ġ,500-meter swim with fins (side, CSS, LATA side stroke)
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