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Pyramid supersets

4 Feb 2026 · Supersets · 55 min · Open & Pro

Pyramid
reps or distance build up to a peak, then come back down.
Rounds
do the whole list, then start again, for the given number of rounds.
Superset
two exercises back to back, no rest in between.

Superset 1 · for time · 5 rounds

·Burpees 14
·Sandbag lunges 14 Open per leg
The full workout is in Athlete Pro, Club and White-labelEvery block, the weights per division and a timer that runs the whole session. The race timer stays free.
See the plansLog in

Equipment: Sandbag, SkiErg, Weight plate, Wall ball, Sled

Four supersets of five sets on a rep pyramid that peaks at 22. Supersets 1 and 2 at Open, 3 and 4 at Pro.

Front view
Back view

What this workout hits

Not usedLessMore

Most worked

  1. Shouldersmain in 4, also in 3
  2. Quadsmain in 4, also in 1
  3. Absmain in 2, also in 4
  4. Glutesmain in 3, also in 2
  5. Tricepsmain in 2, also in 3
  6. Hamstringsmain in 1, also in 5

Hardly touched: Adductors, Traps, Lower back, Neck

Warm-up and rest are not counted. Main muscle = 1 point, also worked = 0.5 point, per station and per round.

Muscle maps: MuscleMap (MIT)