6-week Junior 250 Grind Challenge
Welcome to the Yard Dogs Junior 250 Grind.
This version is built for beginners, youth, or anyone starting their journey.
It’s about effort, consistency, and earning that confidence through work — step by step, rep by rep.
Every phase build toward one goal: 250 total reps per movement and 2 miles of running.
Weeks 1–2 — Foundation Phase
Goal: Build form, movement confidence, and base endurance (100–150 total reps). Focus on clean form and pacing.
Monday – Volume Starter
3 Rounds: 10 Push-Ups, 15 Squats, 15 Core, 5 Pull-Ups or Body Rows
¼-Mile Run after every round
Tuesday – Pull & Move
4 Sets: 5 Pull-Ups or Body Rows, 10 Push-Ups, 10 Squats
¼-Mile Run every 2 sets
Wednesday – Core & Flow
3 Rounds: 15 V-Ups, 15 Flutter Kicks, 15 Russian Twists
¼-Mile Run after every round
Thursday – Combo Circuit
4 Rounds: 15 Push-Ups, 15 Squats, 15 Core
¼-Mile Run every 2 rounds
Friday – Yard Intro Grind
Accumulate 100 total reps of each movement (Push-Ups, Squats, Core, Pull-Ups)
1 Mile total running
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Weeks 3–4 — Build Phase
Goal: Increase workload (150–200 total reps). Improve pacing and endurance.
Monday
5 Rounds: 15 Push-Ups, 15 Squats, 15 Core, 5 Pull-Ups
¼-Mile Run every 2 rounds
Tuesday
5 Sets: 5 Pull-Ups, 10 Push-Ups, 10 Squats
¼-Mile Run every 2 sets
Wednesday
4 Rounds: 20 Push-Ups, 20 Squats, 20 Core
¼-Mile Run after every round
Thursday
4 Rounds: 20 Core (mix V-Ups, Flutter Kicks, Leg Raises)
¼-Mile Run after every round
Friday
Accumulate 200 total reps of each movement
1.5 Miles total running
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Weeks 5–6 — Endurance Phase
Goal: Reach 250 total reps per movement. Maintain form and mental focus.
Monday
6 Rounds: 20 Push-Ups, 20 Squats, 20 Core, 8 Pull-Ups
¼-Mile Run every round
Tuesday
5 Rounds: 8 Pull-Ups, 15 Push-Ups, 15 Squats
¼-Mile Run every 2 rounds
Wednesday
6 Rounds: 20 Push-Ups, 20 Squats, 20 Core, 8 Pull-Ups
¼-Mile Run every round
Thursday
4 Rounds: 25 Core (mix V-Ups, Twists, Leg Raises)
¼-Mile Run after every round
Friday – Final Junior Grind Test
Complete: 250 Push-Ups, 250 Squats, 250 Core, 250 Pull-Ups
Run 2 Miles total (split as needed)
Benchmark your total time — this is your Junior Yard Dogs Test.
Coach’s Note — Junior 250 Grind
The Junior 250 Grind was built to teach the next generation what true effort feels like.
It’s not about being perfect — it’s about showing up, staying consistent, and finishing what you start. Every rep builds confidence. Every mile builds resilience.
Parents and coaches — guide, don’t push. Let the young athlete learn what it means to earn their progress through effort. The goal isn’t to break them; it’s to build them up with structure, patience, and pride.
Remember: It’s not about how fast they finish. It’s about learning the value of discipline early — Yard Dogs style.
