Yancy Camp Workout 454

In honor of one of the greatest engines ever built (the Chevrolet 454 Big Block), this workout is going to be big!

Phase 1:
1 mile/1600m run at aerobic effort (trail, road, track, treadmill (flat or incline)
Weighted squats x 15
Plyo/clap push-ups x 15
Thrusters x 15
Sandbell or kettlebell rows x 20 (10 each side)
Pull-up x 1 to hip slaps x 8 to pull-up x 1 – x 4 (unbroken if possible)
This completes 1 round.
Continue repeating for a total of 4 rounds
*If you go with incline for any of the rounds, I want you going by time instead of 1 mile/1600m distance. Just take your appx aerobic mile time and stay on the treadmill at incline for that amount of time each round.
*If necessary, Plyo/clap push-ups can be scaled down to regular push-ups

Phase 2:
Heavy carry at 15% incline or outside on the trail x 18min
2min at high tempo effort
1min rest but I want you to continue holding the weight during the 1min rest period – if possible
*Sandbell or sandbag if preferred but you can use a weighted bucket (will probably have to sit the bucket down during some of the 1min rest periods)

Phase 3:
Tire drag or 15% incline x 20min at aerobic effort

I had a few clients ask about their upcoming 12 hour “The Suck” race. I’ve completed this event twice and was able to come away with 1st place both years. There’s definitely some strategy and specific training you can use to help get you prepared.
1) Joe loves making you do very long farmer’s carries. In both years I competed, we had to do 3-4 miles of 100lb farmer’s carries (50lb in each hand – buckets holding 50lb sandbags – ladies 60lb – 30lb sandbags). Practice long duration farmer’s carries.
2) I used an Osprey Aether 60 ruck both years and it’s an awesome durable ruck. I also used it for my 72 hour Spartan Death Race and Go Rucks events! It’s been to hell and back many times and it’s still just as good as new. You must have a good ruck. There were times when I had to carry both 50lb sandbags, a sledgehammer, a tire, and other stuff in/on my ruck at the same time. I was at appx 150lb and it handled the weight and rode on my back very well.
3) There will be a lot of functional fitness throughout the 12 hours. Lifting, throwing, dragging, flipping, etc all could be included. If there’s a body of water at the location, I can promise you’ll be getting in it.
4) Joe and Nicole will test you like you’ve never been tested before but they want you to finish. They will give you zero short cuts and cut you zero slack but they do want you to have a great experience and if you’re mind and body is ready for the ride, they will help you get through it with their epic no non sense motivation.
5) You’ll cover many miles throughout the 12 hours. Some of the mileage will be with your ruck while carrying everything and some will be without your ruck. There may not be another event on the planet that tests you physically and mentally like The Suck! Get your mind right. The mind is what causes most people to DNF an event like this. Here’s my rule for myself in an event like this – If I don’t have an injury that’s going to prevent me from providing for my family when I get home, do I have a reason to quit??? The answer is NO! I refuse to let my mind cause me to DNF!
6) Break everything down to single tasks. Don’t get overwhelmed with the fact that it’s a 12 hour race and there are going to be many different tasks. As Joe says best – Just do the task! I say make sure you enjoy every single second out there. Constantly remind yourself that you’re crazy blessed to have a body that allows you to compete in such an epic race. Take it all in. Get to know all other competitors. Enjoy yourself!
7) Make sure you have plenty of food and fluids. During the Sucks I did, we were able to have a base station where we stored our bulk food/fluids and there was never more than a couple hours when we were away from the base station. This does mean that you’ll need to carry a few food items and fluids with you at all times. Be prepared!
8) In reference to number 2 above – get used to working with you pack. Take the required items Joe is requiring and get used to packing and unpacking everything. Know where everything is and how you pack it.
9) Make sure you have a good headlamp (I recommend having 2) and extra batteries.
10)Have a good pair of gloves. Trust me!
11)Depending on the weather, have a windbreaker you can throw on. A windbreaker can save your ass when you get cold. It traps in your heat and will warm you up quickly after a cold water plunge or if the temp drops down at night. Have something for your head as well. You lose a lot of heat from your head. 12)I recommend a shoe with good traction. In my Sucks, Joe had us climbing up and down steep terrain while carrying a lot of weight and without good traction, I would have been SOL!
I could go on for days but the main thing I want you to focus on if bullet points 4, 5, & 6! Much love – Yancy