Pyramidentraining - Paul Kliks

The training pattern of the opposing Pyramids

Just two exercises that will challenge you more or less. Have fun with this demanding workout!

The exercises

Exercise 1 is rowing with a sling trainer. Choose an intensity as high as possible. Positioning your feet closer to the suspension point will increase the resistance, positioning your feet away from the suspension point will decrease it.

Exercise 2 is “plain” squats with your own bodyweight.

The workout

With the squats you start with 10 repetitions and do one less every turn until you reach 1. You walk the pyramid down, so to speak. After you have reached the last set you climb the pyramid up again until you are back up to 10 repetitions.

squats:

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10

Opposing pyramids are called that way because you don’t just complete the squat exercises in one go. The second exercise, rowing, is done counterwise. This means that you start with one row and work your way up the pyramid until you reach 10 repetitions. Afterwards you work your way down again.

rowing with sling trainer:

1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

And this is what makes this workout so special. You complete both pyramids alternately. You start with 10 squats and follow it up with one row with the sling trainer. You continue right away with 9 squats and 2 rows, then 8 squats and 3 rows… Until you reach 1 squat and 10 rows.

Now you have reached half time. Work your way up again until you reach 10 squats and 1 row in the last round.

Your assignment

Try stopping your time and see how long it takes you to complete the whole workout. Post your time in the comments. In this way you can compete with the community from a distance.

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