Workout of the Week: Running, Intervals, Pyramid, SuperSets Combo (Weight Vest Optional)

Developing full body workouts requires some forethought and following a few rules. You should consider an easy mobility or cardio-only day either before or after days like this since they are designed to challenge just about every muscle in the body with a variety of movements.

We did this particular design this week as our gyms are still closed, but we made the calisthenics harder with either weight vests or sandbags. The running was a mix of 100 meter to 400 meter runs at a moderately faster pace and 800-1600 meter runs set up as a goal mile pace for timed runs.

Push-up/Squats Pyramid 1-20. Warm up the chest and leg muscles as well as your heart and lungs with this routine:

  • Run 100 meters
  • Push-up 1
  • Squat 1
  • Run 100 meters
  • 2 / 2
  • 3/3
  • up to 20/20

You have an option with this warmup to either go up from 1 to 20 with a total of 210 push-ups and squats and 2000 meters of running OR go from 1 up to 10 and repeat in reverse order 9 down to 1. That will total 100 push-ups and squats and 1900 meters of running.

Base your decision both on your abilities and your time to train. This warm-up takes 15-20 minutes. If you extend it about 5-10 minutes, it no longer classifies as a warmup but as part of the workout.

Here is the Super Set/Longer Run Intervals workout that can be done with or without a weight vest. By the way, this is a great Murph Workout prep program as well.

This is one of those workouts where the goal is to make the calisthenics harder, however, if they are already difficult for you, skip the added weight of the weight vest.

Repeat 5 times

  • Run 200 meters at fast pace
  • WV Pull-ups 5-10
  • WV push-ups 10-20
  • WV Squats 10-20
  • WV Plank pose 1 minute

Remember – you already did 100-200 push-ups and squats from the above warmup, so depending on your current fitness level, push yourself or pull back as needed if the volume of these repetitions is getting higher than you normally prefer. That is a good chest workout and leg day for anyone!

Repeat 4 times (*no weight vest needed)

  • Run 400 meters goal pace
  • Lunges 10 per leg
  • Abs of Choice 2 minutes (sit-ups, flutter kicks, leg levers, scissor, knee-ups, etc)

This is a mile of 400 meter runs at your goal mile pace with some leg and core exercises in between as part of your running pace recovery period. This is 4 x 400 meter runs with an active recovery that focuses on your abs and core muscular system with minimal rest.

Repeat 2 times

  • Run 800 meters or 1 mile at goal pace – This is more of a pace you would set for longer timed run events like 1.5-, 2-, 3-, or 4-mile runs. (goal: 6-7 minutes per mile pace)
  • Pull-ups max
  • Farmer walk 100 meters (50lbs) – carry one dumbbell or kettlebell in a hand and change hands as grip starts to fail during 100 meter walk.

The grand finale run and core/grip recovery period is up to you and your current volume of running per workout. This one requires half-mile or full-mile runs but pushing at your current goal pace for timed run events. Check out Find Your Pace article for more info on where you want to push yourself on the runs of this part of the workout.

This workout typically took over 90 minutes to complete for most people, so do what you can with what time and abilities you have. After doing this, mix in some mobility work, and either make tomorrow a rest day, cardio-only day or mobility day. Recovery is important after days like this one.


Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his Fitness eBook store if you’re looking to start a workout program to create a healthy lifestyle. Send your fitness questions to stew@stewsmith.com.

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