Try something a little different to measure your progress and to test yourself. This challenge will do just that. All you need is a power rack (or Smith machine) and a bench. And, well, maybe a mop.
This challenge consists of horizontal rows, push-ups, and rear-foot elevated split squats. Set up your space so you can use the bench for all three exercises and go at it.
Try to move immediately from one exercise to the next without any rest at all for the duration of the challenge. (Good luck with that.) You may think the challenge is too easy for most of your trip up the pyramid, but at some point after 6 reps, you'll discover the joy of suffering.
The great thing about the Triple Pyramid is that it's infinitely adaptable. Each exercise can be modified to make it harder or easier.
This challenge should take about 20-25 minutes, but it shouldn't be a race against the clock. Keep your form strict and controlled along the way to maximize time under tension.
If it takes you less than 20 minutes with good form, you'll want to move to a more challenging version of the exercises. Throw the Triple Pyramid in at the end of a regular workout for some extra metabolic conditioning or make it a stand-alone workout during an (almost) off-day, a metcon day, or a de-load.
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