We’ve got a killer workout for you today: 420 reps of crossfit-style goodness! This is a pyramid and reverse pyramid (the combination of the two is also known as a triangle pyramid) workout. What the heck does that mean? It simply means you work your way up to the top of the pyramid (burpees) while reducing the reps with each exercise and then get to come back all the way to the bottom again while increasing the reps again!

Hey, we didn’t say it’d be an easy workout. The great thing about this workout is that it’s a high-intensity, bodyweight (which means no-equipment, no gym needed) workout which will hit your whole body. The only slight equipment need is if you want to do pull ups (which you should, since they are awesome), then you need to have a way of performing those; otherwise, just substitute them with box jumps or squat jumps.

As always, you can print the workout out and watch videos on how to do the exercises at the bottom of the page.


Double Pyramid Crossfit Workout

60 Jumping Jacks / Star Jumps
50 Lunges
40 Air Squats
30 Push Ups
20 Box / Squat Jumps (Pull Ups)
10 Burpees
20 Box / Squat Jumps (Pull Ups)
30 Push Ups
40 Air Squats
50 Lunges
60 Jumping Jacks / Star Jumps


To make this exercise more challenging, try out some of the exercise variations; e.g. star jumps, the different lunge types and pull-ups. You can also aim work up to 2 – 4 rounds of this entire set for a real challenge.

Exercise Disclaimer

In the interest of your safety, it is important to check with your physician before beginning any exercise program and to exercise according to your fitness level and capabilities. If you have any questions, please seek the guidance of a health professional.

Exercise Videos

Jumping Jacks

Power Jumping Jacks (More challenging)

Star Jumps (Even more challenging)


Lunge Variations (More challenging)

Air Squats

Push Ups

Box Jump

Squat Jumps


And that’s a wrap! Try it for a challenging full-body workout.

How was this workout for you? Too challenging? Too easy? Let us know in the comments below!

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