Bear Pyramid

    The Pyramid is used by many athletic training groups. It is a great way to fit a few solid movements into a non-stop, killer workout. The military is partial to this workout structure, though they tend to stick with their mainstay movements like pull ups, push ups, and sit ups. Of course there is nothing wrong with that, they turn out the soldiers that defend our country every day. But this is the Bear, we do things a bit differently. So as the military sticks close to their core movements, so shall we. But we will use our most fundamental kettlebell movements in our pyramid. This workout is long, and hellish. Dare I say, it is one of our most difficult too. A great feature of the pyramid is that we can switch movements and plug in scaled ones wherever we wish, and the workout can be conducted the same way for all athletes. Regardless of skill level. So here it is, Bear Pyramid. I hope you bring your motivation today!

Bear Pyramid


Pull Up, Clean & Press, Snatch, Swing. 


Perform designated number of reps of each movement for each given round. Movements are always performed in the same order shown above.


R1: 1, 2, 3, 4 
R2: 2, 4, 6, 8
R3: 3, 6, 9, 12
R4: 4, 8, 12, 16
R5: 5, 10, 15, 20
R4: 4, 8, 12, 16
R3: 3, 6, 9, 12
R2: 2, 4, 6, 8
R1: 1, 2, 3, 4

    You may find yourself thinking this is no problem at all on round one or two. But trust me, you will be regretting you ever thought that by round three or four!