Here is a classic, high-repetition calisthenics workout with a PT pyramid and long run. If you prefer, you can replace push-ups (x 3) with bench presses or military presses. If you need to "rest," add in an easy walk in place of the short 50-meter run or mix in sit-ups (x3) or other exercises.
This is a typical 1-10-1 PT pyramid, but if that is too easy, you easily can alter it by going up the pyramid to levels 15 or even 20. If you go above 10, you do not have to return down the pyramid. The 1-15 pyramid equals 120 pull-ups and 360 push-ups if you go x 3 each set. Doing the 1-20 pyramid up equals 210 pull-ups. You may want to do only x 2 push-ups, as that is a lot of reps if you are not ready for them.
Let the PT pyramid be an assessment tool for your muscle stamina and PT max effort workouts.
Pull-up and bench press x 1 or push-up x 3/pyramid:
- One-mile run or 10-minute bike warmup
- 1-5 pull-ups and push-ups x 3 (or bench x 1)
- Do 3 push-ups/1 pull-up 6, 2, 9, 3 … up to 15, 5 with 50-meter runs between if you pick push-ups. No run is necessary if you pick bench press.
- One-mile run or 10-minute bike
- 6-10 push-ups x 3/pull-ups with 50-meter runs in between
- One-mile run or 10-minute bike
- 10-6 or 11-15 push-ups x 3/pull-ups with 50-meter runs in between
- Run one mile or 10-minute bike cooldown/stretch
- 5-1 or 16-20 push-ups x 3/pull-ups with 50-meter runs in between
If you choose to do the bench press, just do the same number of reps as you do with pull-ups. Also, use up the pyramid as a warmup, but make the back side of the pyramid (10-1) as a reverse pyramid. Your reps will decrease each set, but the weight increases each set until you get to your one-rep max. Do not expect any weightlifting personal records, as this is 19 sets of bench press and pull-ups. Mix in a few different push exercises along the journey of the pyramid with military presses or dips.
If you fail at pull-ups, which most people do, you can replace them with another pulling exercise such as pulldowns or rows.
Mix in some mobility as a cooldown. You may feel the need to cool down and stretch from all the reps of this workout and the running (or non-impact cardio options).
Repeat 2 times
5-minute bike, elliptical, row
5-minute stretch/foam roll
Expect a good 60-90 minutes before you complete this workout. It will help you with muscle stamina, endurance and build your overall work capacity. Enjoy.
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 stew@stewsmith.com.
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