Up and Down the Pyramid

This Saturday, you’ll take on a pyramid-style workout that challenges both your core and lower body. The workout begins with 20 dumbbell box step-overs, climbs to 40 GHD sit-ups, and peaks at the top of the pyramid with a 60-calorie bike. From there, you’ll work your way back down through another round of GHD sit-ups and finish with the dumbbell box step-overs. Each movement contributes to a compounding fatigue, and you’ll notice how they interfere with each other—particularly in the legs and midline.

The goal of this workout is to keep moving steadily and maintain a consistent pace throughout. It’s important not to sprint the bike, but instead find a rhythm that allows you to keep going without long breaks. If the dumbbell box step-overs are too challenging, you can scale them by using a lighter weight, stepping over a lower box, or even going unweighted. For the GHD sit-ups, feel free to modify by reducing the range of motion or switching to V sit-ups if needed.

We only have three GHD machines, so they’ll be available on a first-come, first-served basis. If you see an open one, hop on and get your reps done. If they’re all taken, don’t wait—just get right into your V-ups and keep moving. Similarly, due to limited bikes, some of you may end up on a rower or a ski erg instead, which is totally fine.

See you all in group classes, on the zoom, or in the open gym.

Cheers,
Big Cat

Warm up

3 rounds, 1 minute each:

- Cardio machine/200-m run
- Plank hold (L/M/R)
- Box step-ups/step-overs
- Hollow hold/rock/superman roll

Tech

- Box step-over
- GHD sit-up

WOD

For time:

-20 box step-overs @20/24” and @35/50 #
-40 GHD sit-ups
-60 Cal row
-40 GHD sit-ups
-20 box step-overs