Yancy Camp Workout 336

I have a bunch of clients (five on our Yancy Camp OCR roster, four other full time clients, and myself) who will be competing in Tough Mudder X next month in Minnesota. Tough Mudder X is Tough Mudder’s new 1 mile short course they recently unveiled (it will air on CBS). Over the course of 1 mile participants will complete 10 signature TM obstacles and 10 fitness stations that include heavy lifting and various other fitness challenges. I’ve obviously altered a portion of my clients workouts and even if you’re not doing TMX, this type of training is great to work in to your routine periodically. For 336 I thought I would give everyone a taste of the training. No matter what race you’re prepping for, this type of high intensity training will bring you some benefit. Enjoy!

Several options for warm-up:
15min run or 15min climb at aerobic training zone effort

Run x 400m at 90% effort
Wall ball x 15 (20lb is standard – can be replaced by squat & press if needed but go heavier)
Pull-up x 5 (can be replaced with heavy lat pulldown)
Row x 200m at 95% effort (replace with 400m run if rower not available)
One arm dumbbell snatch x 10 (5 each side)
Run x 400m at 90% effort
Box jumps x 15
Pull-up x 5
Row x 200m at 95% effort
Heavy farmer’s walk x 30sec
Bar hang x 30sec
Run x 400m at 90% effort
Heavy seated row x 15 (can be modified with sled drag row if available)
Row x 200m at 95% effort
Bar hang with hand position changes x 20
This completes 1 full round. Continue repeating for a total of 30min.
*Try and tie everything together while limiting break periods.
*I know this type of workout can be a challenge in a public gym environment. Modify as necessary to ensure you’re able to minimize rest periods.

Finish w/2000′ (610m) elevation gain on the incline treadmill (15% or greater if treadmill allows) at aerobic training zone effort. If you prefer, you can finish with a 30min trail run to included as much elevation gain as possible.

Bonus
Hand gripper workout:
AMRAP (as many reps as possible) in 10sec – each hand
Continue repeating for a total of 6 rounds.
20 reps each hand, 18 reps each hand, continue 16/14/12/10.
This is a short but effective workout you can work in to your weekly routine 3 times a week and I promise you’ll enjoy the results over time if you’re consistent.