Kettlebell Pyramid Workouts: Build Strength, Endurance and Power

Last Updated on 4 July 2025 by Greg Brookes

One of my favourite ways to program kettlebell training for clients is by using pyramid workouts. Pyramid workouts combine structured progression, built-in warm ups, an intense peak, and a gradual taper to finish strong.

I’ve used kettlebell pyramid workouts for over 15 years to build strength, endurance, and conditioning efficiently while keeping motivation high.

In this article, I’ll explain what pyramid workouts are, how they differ from ladder workouts, when to use them, advanced programming tips, and share sample kettlebell pyramid workouts to integrate into your training this week.

What Is a Kettlebell Pyramid Workout

A kettlebell pyramid workout involves increasing reps, load, or time each set to a peak, then decreasing back down. For example:

• 1 rep
• 2 reps
• 3 reps
• 2 reps
• 1 rep

This creates a natural progression and taper, allowing you to build volume efficiently while warming up and cooling down within the same structure.

Types of Pyramid Workouts

Here’s a short introduction before diving into the different types of pyramid workouts you can use.

1. Rep Pyramids: These involve increasing reps each set to a peak, then decreasing back down. For example:
   • 2 – 4 – 6 – 4 – 2 reps.
2. Load Pyramids: Increase kettlebell weight each set to a peak, then reduce back down. For example:
   • 16kg – 20kg – 24kg – 20kg – 16kg.
3. Time Pyramids: Increase duration each set to a peak, then reduce back down. For example:
   • 20s – 30s – 40s – 30s – 20s work intervals.
4. Rest Pyramids: Adjust rest periods inversely with work periods for added intensity. For example:
   • Work time stays at 30s; rest periods: 40s – 30s – 20s – 30s – 40s.
5. Movement Pyramids: Add an extra exercise each round or remove one each round, creating a pyramid structure of movements.

Ladder Workouts vs Pyramid Workouts

It’s important to understand the difference between ladder workouts and pyramid workouts when planning your kettlebell programming.

Ladders generally go in one direction – either ascending or descending. For example:

• Ladder: 1 rep, 2 reps, 3 reps, 4 reps, 5 reps.

Pyramids combine both ascending and descending within the same workout. For example:

• Pyramid: 1 rep, 2 reps, 3 reps, 2 reps, 1 rep.

When to Use Ladders vs Pyramids

Both ladders and pyramids have their place in programming. Here’s a short guide to when I use each:

• Ladders: Great for learning new exercises or building confidence with volume. Ascending ladders progressively challenge the body, while descending ladders help maintain quality under fatigue.

• Pyramids: Ideal for building strength, endurance, and confidence in a single workout. The natural taper of pyramids is psychologically rewarding and ensures effective warm up and cool down built into the structure.

Programming Pyramid Workouts Across a Week or Month

Here’s how I integrate pyramid workouts into client programmes for optimal results.

Weekly Example:

• Monday: Strength pyramid (eg. clean and press pyramid)
• Wednesday: Conditioning pyramid (eg. swing time pyramid)
• Friday: Load pyramid (eg. goblet squat load pyramid)

Monthly Progression Example:

• Week 1: Rep pyramids (build baseline volume)
• Week 2: Time pyramids (build conditioning and endurance)
• Week 3: Load pyramids (increase resistance)
• Week 4: Mixed pyramids (combine rep, load, and time pyramids)

This rotation prevents plateaus and keeps workouts varied and motivating.

Advanced Pyramid Variations for Progression

If you’ve mastered the basics, here are some advanced pyramid variations to challenge yourself further.

1. Double Pyramid: Perform two pyramid structures back-to-back with different exercises. For example:

• Pyramid A: Clean and Press (1-5-1)
• Pyramid B: Goblet Squat (2-10-2)

2. Reverse Pyramid: Start with the heaviest load or highest reps and taper down, focusing on power and explosiveness as fatigue reduces.

3. Complex Pyramid: Combine multiple exercises within each rung. For example:

• 1 rep clean and press each side, 1 goblet squat
• 2 reps clean and press each side, 2 goblet squats
• 3 reps clean and press each side, 3 goblet squats
• Up to 5, then descend back down.

These advanced formats ensure continuous adaptation and keep training fresh.

Sample Kettlebell Pyramid Workouts

Here are three effective kettlebell pyramid workouts you can integrate into your programme this week.

Strength Rep Pyramid

This is one of my favourite structures for building pressing strength.

Format: 2 – 4 – 6 – 4 – 2 reps each side

• Clean and Press Left x 2 reps, then Right x 2 reps
• Clean and Press Left x 4 reps, then Right x 4 reps
• Clean and Press Left x 6 reps, then Right x 6 reps
• Clean and Press Left x 4 reps, then Right x 4 reps
• Clean and Press Left x 2 reps, then Right x 2 reps

Why it works: Builds pressing volume while reinforcing clean technique with a natural taper.

Conditioning Time Pyramid

Use this for cardiovascular conditioning and power endurance.

Format: 20s – 30s – 40s – 30s – 20s work, rest 20s between sets

• Two-Handed Swings x 20s
• Two-Handed Swings x 30s
• Two-Handed Swings x 40s
• Two-Handed Swings x 30s
• Two-Handed Swings x 20s

Why it works: Elevates heart rate with manageable peaks, promoting conditioning and fat loss.

Load Pyramid Circuit

Great for building leg strength under varying loads.

Format: Increase kettlebell weight each set to peak, then reduce back down

• Reverse Lunge 16kg x 5 reps per side
• Reverse Lunge 20kg x 5 reps per side
• Reverse Lunge 24kg x 5 reps per side
• Reverse Lunge 20kg x 5 reps per side
• Reverse Lunge 16kg x 5 reps per side

Why it works: Builds leg strength and reinforces lunging mechanics under different loading demands.

Coach’s Insight: Greg’s Take

Pyramid workouts are brilliant for building confidence and volume safely. They feel achievable because of the natural taper and psychologically rewarding peak.

I often use them as finishers to strength sessions or as stand-alone conditioning workouts when time is short but I want to achieve maximum impact.

Remember, never sacrifice form to reach the peak of the pyramid. Quality movement under load is always the priority.

Final Thoughts

Kettlebell pyramid workouts are a powerful way to build strength, endurance, and conditioning efficiently. Whether you use rep pyramids to build volume, load pyramids to build strength, or time pyramids for conditioning, they keep training structured, engaging, and progressive.

Add them into your programme this week to experience their benefits first-hand, and explore other kettlebell workout formats such as EMOM, AMRAP, circuits, flows, complexes, Tabata, intervals, and WODs to keep your training varied and effective.

Want to explore all kettlebell workout styles? Check out my complete Kettlebell Workout Formats Guide to find the best format for your goals.

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