Stew's Favorites: Pull-ups, Push-ups and Sit-ups

This week, we did an all-​​time favorite workout that we have been doing for decades. If you are ever in the area where we train, you can join us -- especially now as we are cycling out of the weight/strength cycle and merging into the running, swimming, higher-rep PT cycle to prepare for crushing any fitness test.

We train in Severna Park, Maryland, on a converted railroad track that is now a paved bike path. Along the bike path, there are pull-up bars and a place to PT every mile of a five-mile section on the Baltimore & Annapolis Trail (formerly the B&A railroad).

This is one of those classic 100, 200, 300 workouts but done with pull-ups, push-ups and sit-ups. This works best on an outdoor pull-up bar on a track,​ field or trail, but you also could do it on a treadmill if you wish.

Here is how it works: Using the Pyramid Method of Building Reps, we start off easy on the first set:

First set: One pull-up, two push-ups, three sit-ups, 50-meter jog. After each set of the pyramid, you do a short 40- to ​​50-meter jog of various dynamic stretch exercises.

Second set: Two pull-ups, four push-ups, six sit-ups, 50-meter jog. (We use this jog to keep the legs loose so butt ​​kickers, high knees and side steps are all great 50-meter events to use each set.)

Keep going by adding (x1) to the pull-ups, (x2) to the push-ups and (x3) to the sit-ups each set.

After the fifth set -- five pull-ups, 10 push-ups, 15 sit-ups, 50-meter jog -- run one mile. For every fifth set, run a mile. You either can do this by running a half-mile and turning back to the pull-up bar, running four laps around a track or on a treadmill.

After the mile run, continue up the pyramid from sets 6--10. Run one mile again.

Depending on your fitness level, you can keep moving up the pyramid or start your way back down. If you can continue up to 15, then you do not have to return back down the pyramid. But you still need to get the fourth mile done.

In this particular pyramid, if you go up to 10 and repeat in reverse order, you will have 100 pull-ups, 200 push-ups and 300 sit-ups. On the way back down, start at nine and work your way back to one.

Regardless, you still run a mile every five sets. So coming back down, you will do sets 9--6, then run a mile. Then do the final sets of 5, 4, 3, 2, 1 and run your final mile.

In the end, you will run four miles and complete 100 pull-ups, 200 push-ups and 300 sit-ups.

*Some people prefer not to do 300 sit-ups. If you choose to alter it, it is best to alter with a one-second plank pose per repetition required. We usually say that 300 sit-ups = 300-second (five-minute) plank pose. Regardless, it is a good balance if you choose to break it up this way.

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.

Want to Learn More About Military Life?

Whether you're thinking of joining the military, looking for fitness and basic training tips, or keeping up with military life and benefits, Military.com has you covered. Subscribe to Military.com to have military news, updates and resources delivered directly to your inbox.