8 Count Body Builder Pushup / Pullup Pyramid
The Obstacle Course Simulator Workout
This workout is one we developed when we were thinking how to simulate an obstacle course without one to train with. So we figured there was a 20-30 yard run in between most obstacles. Most obstacles had either a pulling exercise or a pushing exercise or a combo of both. So we added an 8 count bodybuilder (or burpees) to the exercise and a pullup and set the workout to a pyramid cycle.
So it looks like this:
Preparation for Obstacle Courses: Use the 8 Count Body Builder Pushup / Pullup Pyramid
Do one 8 count BB pushup, run 25-50m to a pullup bar and do 1 pullup.
Run back to the area where you do the 8 counts and then do two 8 counts, run back to pullup bar and do 2 pullups. Keep cycle of 8 counts, short runs, pull-ups until you fail at pull-ups, then repeat in reverse order. If you can get over 10 on the pyramid keep going up until you fail. If you can do 15 or more sets, no need to repeat in reverse order. The gold standard is 20 without failure which equals 210 pullups and burpee or 8 count pushups.
The 8 count body builder pushup - 8 movements of a mix of pushup / burpee:
Run to Pullup bar - This can start off as a sprint but likely change to a jog after several sets.
*GET CREATIVE - after a 1-5 set warm up, make it so you do not walk or run to and from the pull-up bar to the 8 count area.
Now you have to low crawl, bear crawl, fire man carry a partner, drag a partner, frog hop, crab walk, lung, side step squat, other agility exercises etc. If you have something available like a wall or fence jump that to better simulate the o course.
The Proper Pull-up (regular grip) - Grab the pull-up bar with your hands placed about shoulder width apart and your palms facing away from you. Pull yourself upward until your chin is over the bar and complete the exercise by slowly moving to the hanging position.
Continue up the pyramid until you fail at pullups - resort to negatives for a few sets if you can limit them to 1-2 per set. If you cannot, then repeat the pyramid in reverse order. Here is another option - burpee jumps / bear crawls / fireman carries in between pullups...
Pull-ups (negatives) - If you cannot do any pull-ups, you should try "negatives". Negatives are half pull-ups. All you have to do is get your chin over the bar by standing on something or having spotter push you over the bar. Then, you slowly lower yourself all the way down - let your arms hang grasping the bar fully stretched. Keep your feet up and fight gravity for a count of 5 seconds. This will get your arms used to supporting your weight. Going from 10-15 pullups to a goal of 25-30?
All programs are written by Stew Smith and access to Stew is as simple as emailing him at stew@stewsmith.com.
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New Tactical Fitness Training Course!
Getting TO the training does not guarantee you get THROUGH the training. Learn about the two phases of tactical fitness you need to develop thoroughly before getting to BUDS. Check out the Online Course - Getting TO and THROUGH Special Ops Selection.
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When you start training again, consider the seasonal tactical fitness model. I call it A WAY to train and obviously not the only way to train. But it offers the opportunity to never neglect your weaknesses, improves flexibility and mobility, and puts you at a level of physical ability where you are happy with your overall ability to do just about anything. We have a system where the seasons dictate our training. When it is nicer outside, we tend to run and do more calisthenics. When it is colder and not so nice, we lift more, run less, and still maintain our outdoor activities with shorter runs and rucks. Check it out: Seasonal Tactical Fitness Periodization System.
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