This has got to be one of my absolute favorite workouts that I gave. In fact not one of my clients were able to finish inside of the time limit. So I put up a bounty of $20 and raised it with every unsuccessful class attempt. We are now up to a $35 pot and anyone of them can challenge it at any time for the cash.

All in all Pyramid of Pain 3.0 was a HUGE success and delivered one of the greatest kettlebell fitness workouts I have personally ever given. There were 2 before it and now here’s the 3rd release of Synergy Kettlebell Training’s signature Pyramid of Pain series. Find version 2.0 right here and challenge yourself: Pyramid of Pain 2.0

“PYRAMID OF PAIN 3.0″

Standardized kettlebell weights:
Men: light bell= 20kg, heavy bell= 24kg
Women: light bell= 12kg, heavy bell= 16kg

UPDATE: I HAD AN “OOOPS MOMENT” AND FORGOT TO DEMO THE HAND 2 HAND SWINGS IN THE VIDEO, BUT DEFINITELY MAKE SURE YOU PERFORM THOSE WHEN PRACTICING THIS KETTLEBELL WORKOUT. MY APOLOGIES!

Warmup:
Synergy Dynamics

Your Fat Blaster 3.0: AFAP (AS FAST AS POSSIBLE)
20«»30«»40«»30«»20 (perform 5 rounds with the coinciding number of reps for each round)

* Figure 8′s to a Hold (every time your hand switches and you come up with the bell that equals 1 rep)

Push Press or Jerks (split the rep number in half for each arm ex. 20 reps= 10r/10l, 30 reps= 15r/15l)

* Kettlebell Jump Squats

Kettlebell Hand 2 Hand(aka Darcy) Swings (every time your hand switches and you come up with the bell that equals 1 rep)

Burpees

Good luck and I challenge you to finish in 30 minutes or less with the standardized kettlebell weights!!!