Pride Paws and PRs

RX'd is Burpees and Jump Squats

Complete the following every 3 minutes for as long as possible:

From 0:00-3:00

2 rounds of:

10 burpees

10 jump squats

From 3:00-6:00

2 rounds of:

12 burpees

12 jump squats

From 6:00-9:00

2 rounds of:

14 burpees

14 jump squats

Etc., following same pattern until you fail to complete both rounds


Modified is Sprawls and Air Squats

Complete the following every 3 minutes for as long as possible:

From 0:00-3:00

2 rounds of:

10 sprawls

10 air squats

From 3:00-6:00

2 rounds of:

12 sprawls

12 air squats

From 6:00-9:00

2 rounds of:

14 sprawls

14 air squats

Etc., following same pattern until you fail to complete both rounds


NOTES:

Each 3-minute section begins from the standing position. Using a ball, box or other object to check for proper depth is not allowed. Every rep counts in this workout. You will enter your score as the total number of reps. See the Scorecard for assistance in calculating the rep total.

TIME BONUS:

This workout begins as a standard three-minute couplet of two rounds of 10 burpees and 10 jump squats. If you complete all 40 reps (two complete rounds) before the time cap you will rest until the three minutes is up before beginning the next segment. In the second segment, minute 3 to minute 6, you will attempt two rounds of 12 burpees and 12 jump squats. You will continue in this pattern for as long as possible.

Your workout is over whenever you do not complete two full rounds of the couplet within the time cap and your score will be the total number of reps you complete. For example, if you complete the first two rounds of 10s (40 reps) in 2:30, you will rest until 3:00 before beginning the rounds of 12s. If you then complete one full round of 12s plus an additional 10 jump squats (34 reps) by minute 6, your workout is over. Your score will be 74 (40 reps from the first segment plus 34 reps from the second segment).

DOWNLOAD SCORECARD HERE

Max Distance in Miles in 60 minutes

Score is Distance to the 100th of a mile.

For measuring distance, please use a run application like MapMyRun or Nike Run App and screenshot your finishing distance for verification, if required.

Download Scorecard

Complete as many rounds and reps in 20 minutes of:

RX'd

50' Bear Crawl

25' Handstand Walk

20 Alternating Pistol Squats

Modified

50' Bear Crawl

25 Hand Release Knee Push-Ups

20 Alternating Reverse Lunges

NOTES:

The workout begins from the standing position. Using a ball, box or other object to check for proper depth is not allowed. Every rep counts in this workout. You will enter your score as the total number of reps.

For the Bear Crawl, hands must start behind the starting line. For the full distance to count, only hands must pass the designated 5 foot markers. For instance, at the time cap, an athlete has passed three 5 foot markers, the score would be 15 reps.

For the Handstand Walk, hands must start behind the starting line. For the full distance to count, hands must pass the designated 5 foot markers. For instance, at the time cap, an athlete has passed three 5 foot markers, the score would be 15 reps.

For the Pistol Squats, the rep starts and ends at full hip extension. The athlete must squat below parallel with one foot elevated forward for the rep to count. If any part of the foot hits the ground before hip extension, that counts as a no rep and the rep must be repeated before switching legs. Athlete may hold on to their toe to complete the rep.

For the Reverse Lunges, the rep starts and ends at full hip extension. The athlete must step backward and touch their knee to the floor before standing. If the knee does not touch the ground before standing, that counts as a no rep and the rep must be repeated before switching legs. Athletes MAY NOT use hands or elbows for assistance in standing.

Download Scoresheet

Complete 3 Rounds for Total Reps of:

1 minute of Sit-Ups

1 minute of Odd Object Lateral Hops

1 minute of Tricep Dips

1 minute of Shoulder Taps

1 minute of 25’ Shuttle Sprints

1 minute of REST

NOTES:

The workout can begin from an upright seated position. The athlete will complete 1 minute at each station before resting for 1 minute. The clock does not stop between stations or between rounds. Every rep counts in this workout. You will enter your score as the total number of reps.

For the Sit-Ups - athletes cannot use an anchor for their feet. A rep is completed when an athlete touches the ground behind their head, sits up and touches the ground in front of their toes. Athletes may butterfly or have bent knees.

For the Odd Object Lateral Hops - the odd object must be at least 5” tall and athlete must use a two-foot take off and two-foot landing on each side. Reps are counted on ONE side of the object. Back and forth equals 1 rep.

For the Tricep Dips - Athletes will use a box, chair, or bench to complete this movement. RX’d athletes will keep knees straight during the entire movement. Elbows must break 90 degrees and extend fully for the rep to count. Modified athletes may keep knees bent but elbows must break 90 degrees and extend fully for the rep to count.

For the Shoulder Taps - RX’d athletes will complete 1 wall walk and face the wall inverted to begin shoulder taps. Right and Left equal 1 rep. Athlete may come off the wall at any time but must wall walk back up to inverted to begin counting again. Modified athletes will perform shoulder taps in the push-up plank position. Right and Left equal 1 rep. Athlete may rest on their knees at any time but must return to full plank position to begin counting again.

For the Shuttle Sprints - athletes will start behind a marker and must run and touch the ground at 25’ and return and touch the ground at the starting position. Each touch on the ground will count as 1 rep. Partial sprints will not count as partial reps.

Athletes MUST rest for 1 minute between rounds.