Yancy Camp Workout 48

2 hour aerobic training zone pace run. Every 10min: towel pull-ups x 10, drop x 20sec, 30sec hang, towel pull-ups x 5, drop x 20sec, 30sec hang. Only the first round will be a 10min run. The remaining 9 running sections will be shorter than 10min because of the time it takes to complete the pull-up and hang reps.
*We’re now in the middle of specific Spartan World Championship and OCRWC training prep and both races have a ton of climbing. For the top athletes I train, this workout includes as much climbing as possible during the 2 hour session. If you have to do this workout on the treadmill, make sure ½ the time (30min no incline, 30min incline, 30min no incline, 30min incline) is spent between 15-30% incline if possible.
*You can do assisted pull-ups if needed – throw towel over a limb or bar that puts the towel low enough to where you feet are touching the ground. This will allow you to assist the pull-up by jumping off the ground.