Overview of the PK Workout
The PK workout is named after Navy SEAL Petty Officer 2nd Class David Blake McLendon, who was killed in action in Afghanistan in 2010. The PK workout was created in his honor and is often performed on Memorial Day. The workout involves a combination of running and bodyweight exercises, making it a challenging and intense workout.
PK Workout: Workout Description
- 400-meter run
- 20 back squats (135 pounds for men, 95 pounds for women)
- 10 deadlifts (135 pounds for men, 95 pounds for women)
- 20 box jumps (24 inches for men, 20 inches for women)
- 10 burpee pull-ups
The PK workout is timed, and the goal is to complete all five rounds as quickly as possible.
PK Workout: Workout Variations and Scaling Options
The PK workout can be scaled for athletes of all levels. Here are some common scaling options:
- Reduce the weight of the back squats and deadlifts
- Use a lower box for the box jumps
- Do regular burpees instead of burpee pull-ups
- Reduce the number of rounds
Tips and Strategies
To complete the PK workout efficiently and safely, here are some tips:
- Pace yourself during the runs to conserve energy for the other exercises
- Break up the back squats and deadlifts into smaller sets to avoid fatigue
- Use a steady pace for the box jumps to avoid burning out too quickly
- Take short breaks between exercises to catch your breath and recover
- Warm up properly before starting the workout, and cool down afterward to prevent injury
Athlete Performance
The PK workout is a challenging workout that requires a high level of fitness. Here are some average times for different levels of athletes:
- Beginner: 45-60 minutes
- Intermediate: 35-45 minutes
- Advanced: 25-35 minutes
Conclusion
The PK workout is a challenging and intense workout that honors the sacrifice of Navy SEAL David Blake McLendon. With proper scaling and pacing, athletes of all levels can complete this workout and experience its benefits.