Kettlebell Pyramid Strength and Conditioning Routine

Hi everyone,It was about

9 months ago that I did my last pyramid workout, and it was a total killer! Either, I didn’t make this one hard enough, or I am a lot fitter all of a sudden!  That being said, I still found this a really challenging (and fun) workout routine; it left me energised, not dead.

*thumbs up for not being dead* 😉

This post has to be a brief one, but I wanted to ask you to call back tomorrow for a VERY exciting and belated announcement!

The Workout

For anyone who hasn’t done a Pyramid-style workout before, this is how it works:

You choose your exercises (ones which are better suited to set-reps) and then you plan how many rounds you would like to do (I chose 5 rounds).  The first 3 rounds you build the reps up and then the final 2 rounds you reduce the reps back to the start.  The point of this is to build intensity, and allow for good total volume of reps spread over the 5 rounds.  You don’t need your top round (round 3 in this case) to be your usual MAX reps, because you will be pre-fatigued and still have more rounds to go.  You are not meant to rest very much between exercises or rounds – this also builds intensity.

So, here is the exercises and reps I did:

  1. Alternating High Deficit Reverse Lunges (20kg) – 8, 10, 12, 10, 8
  2. Pull Ups – 2, 3, 4, 3, 2
  3. Double KB Thruster (2x14kg) – 4, 6, 8, 6, 4 (could have started higher)
  4. *Double KB Swings (2x16kg) – 6, 8, 10, 8, 6 (should have started higher)
  5. Burpees – 6, 8, 10, 8, 6 (Again, I should’ve started higher)

*Note: My thumbs were facing forward. This was to spare my forearm tendons and allows for more endurance.

Hope you enjoy this workout  – let me know how it goes 😀


Leaving you with an idea I had for a halloween costume:





  • October 2, 2012

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