Pyramid Scheme is found on every Tough Mudder course and is one of the true teamwork-demanding obstacles. It may look easy from a distance, little more than having a rest against the front face and letting other people do the hard work of climbing over you. In reality this obstacle requires all-over body strength. Whilst we may not be able to conquer it in the flesh right now, it’s the perfect opportunity to train at home and we’ve put three of our favourite workout moves below to help complete this obstacle.
Squats are one of the most obvious exercises that build your leg strength, but did you know that they strengthen pretty much every muscle in your lower body? Result. These should be a staple of any at home workout and the bonus is they don’t require any additional equipment if you don’t have access to any. If you happen to have some weights handy feel free to include them, or get creative with bits around the house. You could use some paint cans, or add some food tins to those bags for life.
- Stand with your feet shoulder width apart and your toes pointed slightly outward.
- Pick a point straight ahead to keep your eyes on for the full movement. Don’t be tempted to look down.
- Bend your legs and lower your hips towards the floor, making sure not to let your knee collapse inwards.
- Return to a full stand whilst squeezing your glutes.
If you’re looking for an extra challenge give the wall sits a go. It builds on your new found leg strength and improves your endurance. Great for all that support you’ll be needing to do at the base of the human pyramid.
- Find a wall and stand with your back flat against it.
- Lower yourself into a squat position and make sure you are sitting against the wall.
- Your knees should be at 90 degrees with your hamstrings parallel to the floor.
- Hold this for as long as possible. It’s going to burn but it’s so worth it.
At some point you need to be able to push and pull yourself up to the top of the Pyramid Scheme as you climb from one person to the other, this means upper body strength plays a big part too. Push ups are the simplest way for building upper body strength. They require no equipment and when done properly can also strengthen the lower back and the core.
- Kneel on the floor and lean forwards to place your hands shoulder width apart.
- Keeping your core engaged and back flat, so your body is in one straight line from your toes to your head, slowly lower your chest towards the floor.
- Don’t concentrate on getting your chest to the floor instead get low enough that your elbows are in line with your shoulders.
- Push back up to start position keeping core engaged and repeat.
- If you struggle to maintain form on your toes, start on your knees and build up.
Once you’ve conquered all of these moves why not have a go at building your own version of Pyramid Scheme to test out all that extra strength. Reckon you could do better than these Mudders?
Ready to put that training to good use? Remember you can book your ticket today..