Yancy Camp Workout 470

Today I was reminded how much I love the sport of OCR. I haven’t been able to race in awhile, and Spartan Race was in town for our annual Austin Super/Sprint weekend, so I was able to shift a few things around and make it out this morning for the Sprint (traveling yesterday – had to miss the Saturday Super). I decided to toe the line in the 40-49 Age Group Wave which would have been my first age group Spartan Race. The wave was set to go off at 8:15am and at 8:13am, they called us out of the shoot due to lightning and then 30 minutes later we had to go to our vehicles because it became a class 3 storm. I had the kiddos with me and instead of waiting around all day to see if the weather would cooperate, after appx 90min of waiting, we headed home. I’ve been a wound up ball of energy ever since I got home. I wanted out on that course soooo bad. I was reminded how much I love OCR and the entire community of people. There have been times over the past seven years when I’ve raced a lot and I think I lost sight of how much I love and appreciate every single opportunity to get out on course and participate in an epic opportunity that wasn’t available to us prior to 2010. Here’s a shout out to the amazing experiences OCR has provided so many of us. I have memories from every single race I’ve ever done and I plan on doing many more. Oh wait, so you’re telling me we get to run around the woods and in professional sports stadiums and climb, carry, crawl, push, pull, lift, and throw things – oh and jump over and on things as well?? Count me in! Much love – Yancy

Workout 470
Phase 1:
Run x 10min at low end aerobic effort (inside or outside – trail, road, treadmill)

Phase 2:
Run x 10min at aerobic effort
Heavy carry x 3min at above lactate threshold effort
This completes 1 round.
Continue repeating but drop run time down to 9/8/7/6/5 for remaining 5 rounds.
*If indoors, I want you to complete your heavy carries at a minimum of 15% incline.
*Depending on what A race(s) you have coming up, you may want to choose to do all or a portion of the running at incline.

Phase 3:
Weighted pull-ups or heavy lat pulldowns x 4
Rest x 1min
Continue repeating for a total of 10 rounds.
*Weight hanging between legs or wearing a vest for weighted pull-ups
*Go with weighted pull-ups unless you’re unable to complete 4 with added weight then go with heavy lat pulldowns.