Yancy Camp Workout 122

Football field – 54/270 workout:
100yd or 91m run, burpees x 5 (in the end zone), immediately run back x 100yd, burpees x 5, continue repeating this until you’ve completed 54 runs & 270 burpees.

*You’ll be completing 54 runs & 270 burpees
*Use 27 coins/rocks etc to help keep track of your reps – every time you finish the burpees in the end zone you started in, quickly move a coin/rock over to the “completed pile”. When you finish your 54th you will have moved 27 coins/rocks over to your completed pile.
*You don’t have to use an athletic field for this. Anywhere you can mark off the distance would be fine.
*This is a workout I have the athletes complete once every 3-4 months. The goal is to work on quickly getting back to a fast efficient run asap after completing your burpees. We’re constantly spiking the HR every time we do the burpees which is sending the body on a roller coaster ride you’re going to love/hate. Enjoy and make sure you keep track of your time. This may be a test I eventually add to the roster of tests I have you log.

Bonus workout:
Dumbbell lunges x 20, pull-ups x 10, dumbbell lunges x 18, pull-ups x 9, continue repeating 16/8, 14/7, 12/6, 10/5.
*You can do assisted pull-ups or lat pulldowns in replace of pull-ups if needed.
*Choose a dumbbell (one in each hand) weight that’s heavy but one that doesn’t require you to sacrifice good lunge form.
*No break in between the lunges and pull-ups!