3 minute circuit pyramid

Ok this workout was designed to create a pyramid workload over a 3x9 minute periods with rests in between.

With either 53 or 40 lb kettlebell
5-two handed swings (russian or American)
15-Burpees
Do this for 3 minutes
2 rounds completes

5-Burpees
15-two handed
Do this for 3 minutes
4 rounds complete


5-two handed swings
3-burpees
Do this for 3 minutes with 25 lb kettlebell.
5 rounds complete

Rest for 1-2 minutes

Do this for 3 minutes
15-sit ups with a 15lb dumbell
5-renegades with 15lb dumbbells
2 rounds

Do this for 3 minutes
10 sit ups with a 15lb dumbbell
10-renegades with 15lb dumbbells
2 rounds

Do this for 3 minutes
1 min plank
10 no weighted sit ups
1 min plank

Rest 1-2 minutes

Do this for 3 minutes
3 95lb thrusters
3 pull ups
4 sets
rest 30 seconds

Do this for 3 minutes
5 75lb thrusters
5 pull ups
3 sets
rest 30 seconds


Do this for 3 minutes
7 65lb thrusters
7 pull ups
3 sets


Took Brent and I a total of 38:02

Good luck