Yancy Camp Workout 39
Tabata’s on the track: starting at common start, 10sec brisk walk, 20sec run, 10sec brisk walk, 20sec run, continue repeating until you hit 4min mark. Mark location on the track where you finish and calculate total distance covered. Rest x 3min & continue repeating for a total of 5 rounds.
Start this workout with a 20min aerobic training zone pace run.
Immediately after finishing the 5 Tabata rounds, finish with a 20min aerobic training zone pace run. Every 5min mark during 20min run complete – burpee to broad jump x 10.
*This workout can be performed on the track, road, or trail. Make sure it’s a location where you can mark your total distance covered for each Tabata so you have a point of reference when you do it again.
*Pace for 20sec run during Tabata’s should be very close to all-out effort.
Bonus Workout:
75min cramp test workout. This workout must be completed at your coldest water source possible. Here’s how the workout will be performed – you’ll jump in the water for appx 15sec, climb out and complete an exercise, jump back in x 15sec, move to next exercise, continue repeating. Exercises: burpees x 20, push-ups x 20, sandbell farmer’s walk carry x appx 60sec, run x appx 60sec, sandbell box squats x 20, plank w/hip circles x 20, sandbell farmer’s walk carry x appx 60sec, run x 60sec, double sandbell box squats x 20, body roll x 60sec, sandbell farmer’s walk carry x appx 60sec, run x 60sec. This completes 1 round. Continue repeating until you hit 75min. Running pace should be aerobic training zone pace. I want you hydrating regularly throughout the workout and take a gel or something similar at 45min mark as well as an electrolyte replacement. This entire workout is aerobic training zone pace. At no time do I want you feeling exhausted and wrecked. Water needs to be cold.
*Aerobic training zone pace is 75-85% of max HR, or if going by feel, fast but always feeling comfortable you could crank up the pace.
*Sandbells can be replaced with sandbags, dumbbells, weight plates, or something similar.
