Uploaded July 2021 | Updated September 2026, 1 week ago

---

Simple Calisthenics Workout, good for GPP, conditioning, military/tactical conditions.

Can be done in a gym or at the park

10 sets

1:2:3 push up:pull up:sit up ratio

Set # youre on x 1 pull up, 2 push ups, 3 sit ups

Set x Reps
1,2,3
2,4,6
3,6,9
4,8,12
5,10,15
6,12,18
7,14,21
8,16,24
9,18,27
10,20,30

Modifications

Regression
Inverted Rows + incline push up + plank

Progression
Go up AND down the pyramid
Set a timer
Or go until completion
Change push ups to dips
Add a 100-200 meter run (0.06-0.125 mi)

Skip to the end to screen shot the workout.