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Skill-Based Warm-up | SEAL 10


Traditionally "warming up" in the fitness setting has consisted of little more than spending fifteen or twenty minutes on a bike, treadmill, or elliptical. While better than nothing, this approach to warming up is largely a waste of time in that it will not improve flexibility, does not involve the whole body or major functional movements, misses an ideal opportunity for reinforcing and practicing some critical exercises, and poorly prepares an athlete for the training to come.

We believe that a warm-up should serve to increase body temperature and heart rate, provide some mobility and stretching, provide practice for basic movements, and finally, prepare the athlete for the training ahead of them.  The warm-ups that we perform at Trebel satisfy our needs whereas the traditional warm-up only leaves us with an elevated body temperature and heart rate.

Most of our training sessions last an hour, and an hour goes by quickly when we have to do some community building, get everyone warmed up, practice a few skills, some strength training, get in a high intensity finisher, and a thorough cooldown.

With that in mind we encourage all of our coaches and athletes to minimize the amount of time in class spent on warm-up activities that do not develop functional movements and skills.  

Training in the small group setting has several challenges, not the least of which is the difference in experience, skills, and capacities among athletes. Skill-based warm-ups can help bridge that gap while setting standards for technique and range of motion and developing coordination. Relatively new athletes can brush up on the movements and sequences, and experienced athletes can refine and practice their skills.



Pyramid up as far as you can in 5 minutes, and back down the pyramid in the final 5 minutes of:

1 Strict Pull-up
2 Push-ups
3 Sit-ups
2 Strict Ring Dips

Start at Level 1 (1 Strict Pull-up, 2 Push-ups, 3 Sit-ups, 2 Strict Ring Dips), and progress up the "Pyramid" until your allotted time runs out.

Once your allotted time for working "up the pyramid" is up, you will then begin to work back "down the pyramid".

Aim to complete as many of your sets unbroken. 

As an example, your 3rd "level" of the Pyramid would look like this:

3 Strict Pull-ups
6 Push-ups
9 Sit-ups
6 Strict Ring Dips

Below is a helpful infographic (note that this infographic does not include Ring Dips).


Progressions for SEAL 10:

1 Ring Row *pause 3 seconds at RR2
2 elevated Push-ups *pause 1 second at ePU1 and ePU2
3 assisted Sit-ups
2 Parallette Dips *pause 1 second at pDP1 and pDP2

1 Jumping Pull-up for Strength
2 Push-ups
3 Sit-ups
2 Piked Parallette Dips + 1 second Tuck Sit *pause 1 second at pDP2

1 Strict Pull-up
2 Push-ups
3 Sit-ups
2 Strict Ring Dips



SEAL 10 is our time-shortened version of the longer warm-up SEAL 20 that aims to develop functional competency in the basic bodyweight gymnastics movements we feel are essential to a healthy, happy life.


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