8 Count Body Builder Pushup and Pullup Pyramid

The Navy SEAL Obstacle Course Simulator That Builds Strength, Endurance and Mental Toughness

One of the toughest bodyweight workouts you can perform requires almost no equipment.

No fancy gym.

No machines.

No expensive gear.

Just a pull-up bar, a small patch of ground, and the willingness to suffer.

The 8 Count Body Builder and Pull-Up Pyramid is a classic military conditioning workout originally popularized by former Navy SEAL Stew Smith as a way to simulate the demands of an obstacle course when one wasn’t available. The workout combines running, pulling, pushing, and explosive movements into one brutal conditioning session.

For tactical athletes, GORUCK participants, military candidates, firefighters, and obstacle course racers, this workout develops exactly what you need:

  • Pull-up endurance
  • Upper body strength
  • Explosive power
  • Work capacity
  • Mental toughness
  • Recovery under fatigue

Most importantly, it teaches you how to keep working when your arms are screaming and your lungs are burning.

What Is an 8 Count Body Builder?

The 8 Count Body Builder is a military-style conditioning exercise similar to a burpee but with additional movements that increase the challenge.

One repetition consists of:

Count 1: Squat down and place hands on ground.

Count 2: Kick feet backward into plank.

Count 3: Lower into push-up.

Count 4: Push back up.

Count 5: Jump feet apart.

Count 6: Jump feet together.

Count 7: Jump feet forward.

Count 8: Stand up.

The result is a full-body exercise that taxes:

  • Chest
  • Shoulders
  • Triceps
  • Core
  • Legs
  • Cardiovascular system

Think of it as a burpee’s meaner cousin.

The Original Pull-Up Pyramid Workout

Perform:

1 Eight Count Body Builder

Run 20-30 yards

1 Pull-Up

Run back

Then:

2 Eight Count Body Builders

Run

2 Pull-Ups

Run back

Continue climbing:

3 and 3

4 and 4

5 and 5

Until you can no longer complete the pull-ups.

Once you fail, reverse the pyramid and work your way back down.

Why This Workout Works

The workout mimics many demands found on military obstacle courses.

Most obstacles require either:

  • Pulling
  • Climbing
  • Pushing
  • Sprinting

The short run between stations forces your heart rate to remain elevated while your upper body performs work under fatigue.

This creates a unique blend of:

  • Strength
  • Endurance
  • Conditioning
  • Grip stamina

By the time you reach the middle of the pyramid, your forearms, lats, shoulders, and lungs are all competing for resources.

That is where mental toughness training begins.

Beginner Pyramid Workout

If you can perform fewer than 5 pull-ups:

1 Body Builder + 1 Pull-Up

2 Body Builders + 2 Pull-Ups

3 Body Builders + 3 Pull-Ups

4 Body Builders + 4 Pull-Ups

Then descend.

Total:

  • 20 Body Builders
  • 20 Pull-Ups

Use negative pull-ups if necessary.

Focus on perfect form.

Intermediate Pyramid Workout

If you can perform 10-15 pull-ups:

1 through 8

Then descend.

Example:

1 BB + 1 Pull-Up

2 BB + 2 Pull-Ups

3 BB + 3 Pull-Ups

Continue through 8.

Then reverse.

Total:

  • 64 Pull-Ups
  • 64 Body Builders

This is a serious workout.

Advanced Navy SEAL Pyramid

For experienced athletes:

Climb from:

1 to 10

Then descend.

Total Work:

  • 100 Pull-Ups
  • 100 Eight Count Body Builders

Many athletes discover that the body builders become the limiting factor before the pull-ups.

By round 8, your shoulders and chest are already fatigued before touching the bar.

Death by Pyramid

This is one of my favorite challenge workouts.

Perform:

1 Body Builder + 1 Pull-Up

Rest 30 seconds

2 Body Builders + 2 Pull-Ups

Rest 30 seconds

Continue climbing.

Stop only when you fail.

Record your highest completed level.

Repeat every 30 days.

Team Workout Version

Great for GORUCK teams and training partners.

Partner A:

Performs Body Builders

Partner B:

Performs Pull-Ups

Switch every round.

Continue through a pyramid of 10.

This creates friendly competition and keeps athletes moving.

Pull-Up Substitutions

If you do not have a pull-up bar:

Substitute:

  • Ring Rows
  • TRX Rows
  • Sandbag Rows
  • Towel Rows
  • Dumbbell Rows

The goal is maintaining a pulling movement in the workout.

Common Mistakes

Going Out Too Fast

Most athletes sprint early rounds and pay for it later.

Control your pace.

Sloppy Pull-Ups

No kipping.

No half reps.

Chest up.

Chin over the bar.

Poor Recovery

This workout places significant stress on the elbows, shoulders, and grip.

Limit it to once weekly.

Sample Weekly Programming

Monday

Strength Training

Tuesday

Running

Wednesday

Pull-Up Pyramid Workout

Thursday

Mobility and Recovery

Friday

Sandbag Training

Saturday

Long Ruck or Trail Run

Sunday

Recovery

This allows enough recovery while still improving pull-up endurance and work capacity.

Final Thoughts

The 8 Count Body Builder and Pull-Up Pyramid remains one of the best military-style conditioning workouts ever created.

It develops:

  • Pull-up strength
  • Obstacle course fitness
  • Cardiovascular endurance
  • Mental toughness

Best of all, it can be performed almost anywhere.

Find a pull-up bar.

Find a little open space.

Start climbing the pyramid.

You’ll quickly discover why this simple workout has humbled military candidates and tactical athletes for years.

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