Pat workout

Pat Crossfit Workout

Overview of the Pat Workout

The Pat workout is named after Pat Sherwood, a CrossFit Games athlete and former Navy SEAL. This workout was first introduced in 2011 and has since become a staple in CrossFit competitions. The Pat workout is a high-intensity workout that involves a combination of cardio and weightlifting exercises. It is designed to test an athlete’s endurance, strength, and mental toughness.

Pat Workout: Workout Description

  • 1-mile run
  • 100 pull-ups
  • 200 push-ups
  • 300 air squats
  • 1-mile run

The recommended weight for this workout is bodyweight for the pull-ups, push-ups, and air squats. The workout is timed, and the goal is to complete it as fast as possible.

Pat Workout: Workout Variations and Scaling Options

  • Reduce the number of pull-ups, push-ups, and air squats.
  • Use a resistance band for the pull-ups.
  • Perform push-ups on the knees.
  • Reduce the distance of the runs.

It is important to choose a scaling option that is appropriate for your fitness level and ability.

Pat Workout: Tips and Strategies

  • Pace yourself during the first mile run to conserve energy for the pull-ups, push-ups, and air squats.
  • Break up the pull-ups, push-ups, and air squats into manageable sets to avoid burnout.
  • Use proper form for the pull-ups, push-ups, and air squats to avoid injury.
  • Take short breaks between sets to catch your breath and recover.
  • Use a stopwatch or timer to keep track of your time.

Pat Workout: Athlete Performance

The average time to complete the Pat workout varies depending on the athlete’s fitness level. Here are some average times for different levels of athletes:

  • Beginner: 60-70 minutes
  • Intermediate: 45-55 minutes
  • Advanced: 30-40 minutes

Pat Workout: Conclusion

The Pat workout is a challenging workout that tests an athlete’s endurance, strength, and mental toughness. It is named after Pat Sherwood, a CrossFit Games athlete and former Navy SEAL. The workout consists of a 1-mile run, 100 pull-ups, 200 push-ups, 300 air squats, and another 1-mile run. It is important to choose a scaling option that is appropriate for your fitness level and ability. With proper pacing and form, the Pat workout can be completed efficiently and safely.