Yancy Camp Workout 430

It’s time to knock out our fitness tests again. If you’ve been in the program for 3 months or longer and have been consistent with your training, let’s complete all five tests over the next 4-5 days and get your new results logged. Soon I’ll be compiling testing data to come up with the next round of group % improvement details.

I’m in the process of moving the Hand Position Change Challenge to the list of fitness tests. I believe this test is a great grip strength test and is as important if not more important than the pull-up test. So if you haven’t completed this challenge yet, please do so asap. If you have completed it in the past, please re-test during the upcoming 4-5 day period. I’m also going to be adding the Slam Ball Challenge to the fitness testing list. I believe it’s a great full body strength and strength endurance test and shows me as much or more than the 5min burpee test shows. So same as the Hand Position Change Challenge, if you haven’t completed the Slam Ball Challenge, please do so asap. In the future, it will be included in our standard fitness testing standards.

Periodic testing is a fantastic motivator. As you commit and stay consistent with your training, improvements in performance is almost always a standard result and that can be very motivating. Improvements in these tests will absolutely turn in to improvements out on course. Thank you!

Workout 430:
Phase 1:
Run and/or incline x 30min at low end aerobic effort

Phase 2:
Complete the following movements x 20sec for max reps – 40sec rest between each exercise
Weighted box squats
Push-ups
Weighted step-ups
Pull-ups
Thrusters
Bar hand position changes
One arm dumbbell or sandbell snatch
Burpees
This completes the opening benchmark round.
For round 2 – you’ll have 30sec (30sec rest) to complete the same number of reps for each exercise
Round 3 – 40sec (20sec rest)
Round 4 – 50sec (10sec rest)
Round 5 – 60sec (no rest)
*If weighted, go with a weight that’s heavy but doesn’t require any deviation from clean/safe lifting mechanics.

Phase 3:
Run and/or incline x 15min at low end aerobic effort

*For phases 1 & 3, you can run flat or if inside, move back and forth between flat & incline.
*Phase 2 if going to be tough! Make sure you set lay down honest benchmark numbers for the first round. You’ll need to quickly take note of how many reps you complete for each exercise in round 1 so you know the mark you’re trying to achieve for the remaining rounds. If you easily get to the number in rounds 2/3/4/5 before your time is up, you have bought yourself additional rest. This is one of the reasons it’s very important not to sandbag during round one – knock out an honest 100% effort for 20sec in that first round. Enjoy!