PNC Challenge 2017 Workout

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Workouts will be done on Tuesday of both test weeks.

Workout Score Submission Form

Workout scores must be submitted by Sunday, 6/11. Submit total elapsed time. Workout will be performed officially on Tuesday, 6/6. Make-ups can be performed outside of that time if necessary.

Post PNC testing will take place Tuesday 7/25.


The Workout:

For Total Time:

2 Rounds

80 Single Unders
40 KB Squats 53/35#
20 KB SDLHP 53/35#
10 Burpee Box Jump Overs/Step Up Overs

Rest 4 Minutes

1500m Row


  • Use the same weight KB for the Squats and high pulls
  • Use the same weight KB for the retest
  • Handle of KB must rise above collar bone for the high pull. Pulled from the floor each time.
  • Squats must go through full range.
  • Chest touch on the burpee. Both feet must touch the top of the box.

Good luck!