Yancy Camp Workout 475

475 is going to be a barn burner! We’re calling this one Fab 5.
This workout is more like one of my challenge tests. Make sure you complete a good warm-up then drop the hammer!

Run x 1 mile/1600m
Pull-ups x 10
Thrusters x 10
Burpees box jump-overs x 10
Hand release push-ups x 10
One arm dumbbell snatch x 10
This completes 1 round.
Continue repeating for a total of 5 rounds.
*Your total time to complete all 5 rounds is your score.

Standards
1)Runs: to be a valid mark, you shall complete the run on a 400m track, treadmill (at 0% incline), or an out and back road/trail course (to ensure equal ascent/descent).
1)Pull-ups: all forms allowed – to log an “official” score they can’t be assisted)
2)Thrusters: guys 70lb & ladies 50lb – full upper & lower body extension at the top of each rep, hip creases must get down to or below knees each rep
3)Burpees box jump-overs: guys 24″ or taller box & ladies 20″ or taller box – must jump off both feet at the same time during jump on to the box. Stepping down off the box is allowed.
4)Hand release push-ups x 10: must reach full elbow extension at the top of each push and ankle to shoulder straight line body position is required at the top of each push.
5)One arm dumbbell snatch x 10: guys 50lb & ladies 35lb – full upper & lower body extension at the top of each rep – weight must touch the floor and you must switch hands each rep.
Runs: to be a valid mark, you shall complete the run on a 400m track, treadmill (at 0% incline), or an out and back road/trail course (to ensure equal ascent/descent).

Bonus:
Tire drag x 20min at low end aerobic effort.
*Make sure we’re using a lightweight car tire for the drag. If you don’t have access to a tire drag system, check out the affiliate page at YancyCamp.com and you’ll find the Trail Toes system along with a discount to get yourself a system. Their $38 system is awesome it very inexpensive.