Yancy Camp Workout 321

This workout can be completed indoors or outdoors. If indoors, you can go do all the running portion flat, at incline, or move back and forth between flat and incline. If outdoors,
Fartlek training:

2min aerobic training zone effort
1min strong tempo (appx 1600m/mile race pace)
Continue repeating for a total of 4 rounds then move on to strength training below

Side to side squat jump w/row x 20 (sandbell or kettlebell) – *see video if you need instruction
Pull-up x 2 to hand position change x 10 to pull-up x 2
*This completes a full round – now move back to 2min/1min x 4 to start round 2.

Continue repeating everything above for a total of 4 rounds.

*If unable to do pull-ups, you can modify several ways:
1) You can replace the pull-ups w/static bar hang x 10sec
2) You can do 2/10/2 using a lat pulldown machine in your gym or the machine that allows you to place your knees on a pad that reduces your weight.
*If possible, make sure you tie everything together without breaks.
*Aerobic training zone is appx 70-80% of max HR (hang around 75% for the 2min sections)
*Tempo effort is appx 80-90% of max HR (hang around 85-90% for the 1min sections)

Bonus grip and run work:
Starting at common start on the track
50m (will put you at the top of the curve) farmer’s walk – drop weights on the infield
Run 400m at aerobic training zone effort (this will put you right back to the point where you dropped the weights.
50m farmer’s walk,
Run 400m
Continue this process until you’ve completed 8 sets which will equal 3200m/2 miles of running and 400m of farmer’s carry.
*This workout is designed for the track but you can easily do it on the trail or road. You could even do it inside using a treadmill and carrying the weights around your gym.
*Make sure you choose a weight that’s heavy and challenging.
*Sandbells are the ideal choice. Weightplates would be my 2nd choice then kettlebells or dumbbells.