8-Week Yard Dogs 500 Grind Challenge
Welcome to the Yard Dogs 500 Grind.
This isn’t just a workout — it’s a test of grit, heart, and discipline.
Every week builds toward one goal: 500 total reps per movement and 3 miles on the grind.
Weeks 1–2 — Foundation Phase
Goal: Build form and base endurance (200–250 total reps). Focus on consistency and control.
Monday – Volume Base
5 Rounds: 20 Push-Ups, 20 V-Ups, 20 Squats, 10 Pull-Ups
½-Mile Run after every 2 rounds
Tuesday – Pull & Run Focus
6 Sets: 8 Pull-Ups, 10 Push-Ups, 10 Squats
½-Mile Run every 2 sets
Wednesday – Full Circuit
5 Rounds: 20 Push-Ups, 20 Squats, 20 Flutter Kicks, 10 Pull-Ups
½-Mile Run after every 2 rounds
Thursday – Core + Conditioning
4 Rounds: 20 V-Ups, 20 Flutter Kicks, 20 Russian Twists
½-Mile Run after every round
Friday – Yard Grind
Accumulate 200 total reps of each movement (Push-Ups, Squats, Core, Pull-Ups)
2 Miles total running
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Weeks 3–4 — Volume Build Phase
Goal: Increase workload (300–350 total reps). Shorter rest, faster pace.
Monday
6 Rounds: 25 Push-Ups, 25 Squats, 25 Core, 10 Pull-Ups
½-Mile Run every 2 rounds
Tuesday
8 Sets: 10 Pull-Ups, 15 Push-Ups, 15 Squats
½-Mile Run every 2 sets
Wednesday
6 Rounds: 25 Push-Ups, 25 Squats, 25 Core, 10 Pull-Ups
½-Mile Run every round
Thursday
5 Rounds: 25 Core (mix V-Ups, Flutter Kicks, Leg Raises)
½-Mile Run after every round
Friday
Accumulate 300 total reps of each movement
2.5 Miles total running
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Weeks 5–6 — Endurance Phase
Goal: Reach 400 total reps per movement. Focus on endurance and recovery.
Monday
8 Rounds: 25 Push-Ups, 25 Squats, 25 Core, 10 Pull-Ups
½-Mile Run every round
Tuesday
6 Rounds: 10 Pull-Ups, 20 Push-Ups, 20 Squats
½-Mile Run every 2 rounds
Wednesday
8 Rounds: 25 Push-Ups, 25 Squats, 25 Core, 10 Pull-Ups
½-Mile Run every round
Thursday
5 Rounds: 30 Core (mix V-Ups, Twists, Leg Raises)
½-Mile Run after every round
Friday
Grind Goal: 400 of each movement
3 Miles total running
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Weeks 7–8 — Peak Grind Phase
Goal: Complete 500 total reps per movement + 3 miles running.
Monday
10 Rounds: 25–30 Push-Ups, 25–30 Squats, 25–30 Core, 10–12 Pull-Ups
½-Mile Run every 2 rounds
Tuesday
8 Sets: 12 Pull-Ups, 20 Push-Ups, 20 Squats
½-Mile Run every 2 sets
Wednesday
10 Rounds: 25 Push-Ups, 25 Squats, 25 Core, 10 Pull-Ups
½-Mile Run every round
Thursday
6 Rounds: 30 Core (mix V-Ups, Flutter Kicks, Leg Raises)
½-Mile Run after every round
Friday – Final Yard Grind Test
Complete: 500 Push-Ups, 500 Squats, 500 Core, 500 Pull-Ups
Run 3 Miles total (split as needed)
Benchmark your total time — this is your Yard Dogs Test.
The 500 Grind isn’t about the numbers — it’s about who you become earning them.
Each round builds more than muscle; it builds mental armor. The grind teaches patience, self-discipline, and grit under fatigue. You’ll hit walls, and that’s where growth begins.
This program is designed for fighters, athletes, and everyday grinders who want to sharpen both body and mind. Keep your form clean, breathe through fatigue, and track your time on every grind test. Your goal is not perfection — it’s progress under pressure.
Remember: The Yard isn’t a place — it’s a mindset. Strap up. Put in the work. Earn your ground.
