Pyramid and AMRAP by Lenula
4,385 views · Published 17 August 2016 · 1:12:56 · Indexed 20 September 2026
Channel: Julia Kroesen · 2016 · Howto & Style
Pyramid and AMRAP by Lenula Heavy weight, med weight, light weight 16” elv ball AMRAP 8 minutes (Lenula did 10 minutes): 10 jugglers – roll back to candle with a knee tuck to chest – hop to plank – 2 plank jack pushups (I added T-stand hip dips) –10 in and out squats (or toe touch jacks) – tuck and heel grab – REPEAT PYRAMID I: 10 – 8 – 6 – 4-2 (Lenula did 12 – 10 – 8 – 6 – 8 – 10 – 12) a. Bulgarian lunges R / L b. Step up knee up R / L c. Kneel down to heel sit R / L d. 1 – leg deadlift R / L e. Curtsy lunges R / L AMRAP 4 minutes (Lenula did 10) PYRAMID II: 10 – 8 – 6 -4-2 (Lenula did 12 – 10 – 8 – 6 – 8 – 10 – 12) a. Chest fly to headbanger (pullover) b. Chest press to Pullover (headbanger) c. Plank row to fly R/L d. Curl and press e. 6 way shoulders: lat raise/bring front/overhead (Lateral and front raise) AMRAP 2minutes (Lenula did 10minutes) PYRAMID III: 10 – 8 – 6 -4-2 (Lenula did 12 – 10 – 8 – 6 – 8 – 10 – 12) a. Burpees b. Heelclicks c. Side burpees d. Angry donkeys e. Dynamic burpees with star jumps
