Yancy Camp Workout 377

I’m off to Blue Mountain Resort Ontario Canada for OCR World Championships and I’m super excited to meet many of you for the first time in person. For many of you, your racing season is coming to a close. You’re going to start seeing more low end aerobic running workouts which are very important as we start to build a stronger aerobic base in prep for 2018. November – March is a period of time when you can make huge gains in your overall fitness. Stay consistent with your training during this time and I’m confident you’ll be happy with the results.

Run x 8min at low end aerobic (zone 3) effort
Weighted squats x 10
Push-ups x 10
One arm dumbbell snatch x 10 (5 each side – switching hands each rep)
Pull-ups x 5 to hand position change x 10
Side to side squat jump w/kettlebell or sandbell row
Elbow plank w/side to side hip roll x 20
This completes 1 round. Continue repeating for a total of 6 rounds.

*Aerobic (zone 3) is going to be appx 70-80% of max HR – hang around 70% for low end.
*If doing this workout indoors, you can go with 15% incline on the treadmill for every other 8min running round.
*Try and tie everything together without break periods. This is important to ensure we are training for long periods of time without a drop in heart rate. During workouts like this, we need to be hustling from station to station.