Here’s what I did in this morning’s workout. I ran over the Clyde to Kelvingrove Park and did the following run / workout before work.

Stair reps & burpees pyramids

Warm up jog – 13 mins
1,2,3 10 burpees / 3,2,1 9 burpees
1,2,3 8 burpees / 3,2,1 7 burpees
1,2,3 6 burpees / 3,2,1 5 burpees
3 x all the way up
(= 24 mins of stairs & burpees)
Cool down jog – 13 mins

Pyramids were:
Up the 1st set of 20 steps, back down.
Up the 1st and 2nd set of 40 steps, back down.
Up the 1st, 2nd and 3rd set of 60 steps, back down, then burpees.
And in reverse. All times three.
Then a finisher of 3 times all the way up to the top and back down.

I was bit of a mess at the end, legs shaking, feeling a little sick.. (but still able to smile for the camera and get photobombed by a commuter) … but I do like a wee pyramid.

Here’s my Garmin graph – green is elevation, red is heart rate. Avg HR was 140 max 161 so ideal. ❤️

Here’s the numbers added up:

120 + 120 = 240 x 3 = 720
(120 = 20 + 40 + 60 – 1,2,3)
+ 60 x 3 = 180
= 900 stairs !!

10 + 9 + 8 + 7 + 6 + 5 burpees
= 45 burpees !

Ooft!! All in all it took 40 minutes including 26 mins warm up and cool down jogs, and 24 mins of stairs and burpees.

Boak. It must be good for you.