JAN 18, 2017: Pyramid Relays

The last two weeks of WAWA have been primarily run-focused.  So the next two weeks will be mostly non-running focuses.  I’m bringing back a workout we did very early in 2016…but updating it, of course, for 2017.  We’ll do 3-4 sets depending on time.

Meet at the downstairs basketball court, ready to stretch at 5:40 am

WORKOUT TIME:  5:40 am

WORKOUT LOCATION:  The Cornwell Center (basketball court)


-Light warm up

-5 laps around the upstairs track court

-10 minutes explanation and practice on the respective relay stations.  These stations include:

  • Bench Dips
  • Dumbbell Squats
  • Band Overhead Presses
  • Marine Burpees
  • BOSU Pushups
  • KB Russian Swings


I will divide the group into 2 or 3 teams depending on number of participants.  Stations will be set up between basketball baselines; each team will have their own set of stations.  Starting on the baseline, first person on each team will start completing 15 repetitions of exercises at each station.  Once that individual reaches the opposite baseline, he/she will sprint back tagging the next person in line.

The next person will do the same stations, but drop the number of repetitions to 14.

Next person does 13 reps….etc.  Final person will execute one repetition of each station.

Here’s the update from 2016, however.  The person waiting on the baseline for his or her rotation will stay in a plank position until tagged by their partner!

Subsequent sets will be different exercises at the six stations.  Participants will get a short break in-between sets to get some water while I reset the lanes.  We’ll also change out what the non-exercising person is doing in-between rotations….wall sits, jump rope, etc.


  • Bench Step Ups
  • Dumbbell Bicep Curls to Overhead Press
  • Band Squats
  • Get Ups
  • BOSU Slams
  • KB Goblet Squats

Person Waiting:  Wall Sit with Exercise Ball


  • V-sit Crunches on Bench
  • Dumbbell Butterflies
  • Band Tricep Extensions
  • Plank Up-Downs
  • BOSU Situps
  • KB Russian Swings

Person Waiting:  Jump Rope

Fun stuff!

See you in the morning!