The original Navy Seal Pyramid is a progression: start with:
- 1 chin up
- 2 push ups
- 3 crunches.
Then progress 6 more times, adding 1 chinups, 2 push ups, and three crunches. Progress to 7 chins, 14 pushes, and 21 crunches, then regress by the same increments to 1, 2, 3.
Chinups, push-ups and crunches on a 1, 2, 3 multiplier.
That yields 49 pull ups, 98 push ups and 147 crunches. It is an undoubtedly great workout, but not without it’s flaws. Let’s take a minute to celebrate the strengths whilst improving the weaknesses of one of my favorite worlouts.
Weakness
Crunches– I don’t like crunches. Drop ’em.
Solve: Add in a :05 plank, increasing :05 every round, instead.
No legs– There isn’t a leg component to this workout.
Solve: Add squats at the same rate you add pushups.
Strengths
Warm up– No one warms up properly, despite the fact that a simple warm up dramatically improves chances of an effective, injury free workout. The first few rounds are so easy (rep wise) that they serve as a brisk warm up, making this workout safe, alongside being tough.
Name– The Navy Seal title really sells it; makes it feel authentic and tough. In fact, you could probably add the words Navy Seal before any activity and people would be interested.
Don’t believe me? Where would you rather go: a bake sale, or a Navy Seal bake sale? See what I mean?
Utility– This workout can get you strong, while also raising your heart rate. You’re getting a pretty good balance bw strength and cardio, pushing and pulling, maxing, and relaxing.
Difficulty– It’s perfectly hard as is; but one can modify (band chin ups, modified pushups) to make it easier; or add reps/a weighted vest for harder.
Accomplishment– I remember a feeling of accomplishment and confidence after completing my first difficult long runs; like I had just accomplished something few others can. I’d argue that more people can finish a 10 mile road race than can finish the Navy Seal pyramid; so that feeling, that mixture of pride/accomplishment/elation you get as you complete the Pyramid is valid.
IN SUM– It’s hard, contains a built in warm up, has a cool name and can progressed (weight vest, higher peak) or regressed (band assist chin ups, mod pushups) or regressed. The Navy Seal Pyramid henceforth takes its rightful place among the great workouts.
