When you have a room full of strength coaches, there seems to always be challenges floating around. I’m not talking about challenging a guy to a bench competition or seeing who can squat the most; most times those only come up when egos need to be put in check. What I’m talking about are the true challenges that are made in the hour between training sessions or maybe over a few beers on a Saturday evening. These challenges separate the men from the boys and let the group know what kind of dog you are: all bark or all bite.

This typically is how these conversations go:

Coach 1: If you were taking 80% of your max squat for a ride how many do you think you could do?

Simple enough premise here. A rep max with 80% isn’t anything out of the ordinary, but of course this is where the rest of the room begins to chime in.

Coach 2: I don’t know, probably 10.

Coach 3: Well how about if you went three sets of max reps with a minute rest pause between?

Coach 4: Hell, if you’re going to do that, why don’t you just see how many reps you can bang out without re-racking the barbell? No time limit either; this isn’t CrossFit.

This banter goes on and on until one of two things happen:

  1. It finally gets so unrealistic that everyone laughs and goes back to business.
  2. It becomes real and you and the rest of the staff end up running for a puke bucket later that day.

This article is about out one of those challenges that we affectionately named “The Pyramids of Giza.”

On Wednesdays during the off-season, there is nothing scheduled for our players working at our Florida facility with the exception of yoga. But for those that want to accept it, we always have an early morning challenge waiting. This is a great way to have our guys compete and a better way to instill a mentality.

WATCH: Resisted Sprints with the Prowler

While another one of our assistants, Cole Durham, and I watched the guys complete the latest challenge, we came up with a much harder one for ourselves. Over the next few hours we kept making verbal revisions, subsequently making it worse, until finally it was put on paper and we were locked in to doing it.

prowler 1

If you’re going to do this challenge, here’s what you need: The program involves a Prowler, a slew of 10-pound, 25-pound, and 45-pound plates. While you’re at it, go ahead and get that puke bucket handy, because you’re probably going to need it. It consists of six sets of prowler suicides, totaling 100 yards each, that pyramid in weight three times (hence the name) and get heavier as you go. It will be helpful to have a partner to assist in loading the weight. The rest time is set so that your partner can complete his work while you rest and vice versa.

Enough with the explanation, here is the challenge:

Pyramid 1 – Pyramid of Menkaure:

This is the smallest of the three, so sprint your ass off and complete it the quickest, just like the Egyptians did.

2:00 time limit to complete pyramiding up.
2:00 time limit to complete pyramiding down.

  • Start with a prowler loaded with one 45 on each side.
  • Sprint 20 yards, turn and sprint back.
  • Add 10 pounds to each side, sprint 15 yards and back.
  • Add 10 pounds to each side, sprint 10 yards and back.
  • Add 10 pounds to each side, sprint 5 yards and back.
  • Rest 2:00 minutes at the top and enjoy the view.
  • Reverse the process starting with full weight and the 5-yard suicide.

Rest 2:00 minutes then start Pyramid 2.

MORE: Harry Selkow's Prowler® Training Progression

Pyramid 2 – Pyramid of Khafre:

The second largest in Egypt and second hardest in this challenge. Give it your all and keep it moving!

3:00 time limit to complete pyramiding up.
3:00 time limit to complete pyramiding down.

  • Start with a prowler loaded with one 45 on each side.
  • Sprint 20 yards, turn and sprint back.
  • Add 25 pounds to each side, sprint 15 yards and back.
  • Add 25 pounds to each side, sprint 10 yards and back.
  • Add 25 pounds to each side, sprint 5 yards and back.
  • Rest 3:00 minutes
  • Reverse the process starting with full weight and the 5-yard suicide.

Rest 3:00 minutes then start Pyramid 3.

Pyramid 3 – Pyramid of Khufu aka “The Great Pyramid”:

Nicknamed “The Great Pyramid” for a reason. You’re about to find out why.

4:00 time limit to complete pyramiding up.
4:00 time limit to complete pyramiding down.

  • Start with a prowler loaded with one 45 on each side.
  • Sprint 20 yards, turn and sprint back.
  • Add 45 pounds to each side, sprint 15 yards and back.
  • Add 45 pounds to each side, sprint 10 yards and back.
  • Add 45 pounds to each side, sprint 5 yards and back.
  • Rest 4:00 minutes
  • Reverse the process starting with full weight and the 5-yard suicide.

prowler 2

BONUS CHALLENGE:

Since the Sphinx also sits in the vicinity of these great structures, we came up with one final piece of this puzzle. After you complete the last pyramid, if you aren’t running for the trash can, immediately find a wall and perform a wall sit for max time. We both struggled and barely made it past a minute then hit our best mummy impression as we laid on the turf and prayed to the gods of any religion that the gym would stop spinning.

Good luck with the challenge, let me know how it goes.

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