Yancy Camp Workout 324

This type of workout puts our bodies on the roller coaster ride that occurs out on course. The 2min run going in to the 2min heavy carry will increase the HR and then we have to work hard through the carry, then maintain the strong tempo effort for 2min. After each 2/2/2 you get somewhat of a 6min break where I really want you focusing on settling in to a smooth and comfortable effort. Work on the mental game during each 6min aerobic training zone section. Talk to yourself about how you’re ready for the upcoming 2/2/2 gauntlet. Mentally place yourself out on course and talk through how strong you’re going to be out on course!

Several options for this one:
15% incline on treadmill or trail/road/track run x 6min at aerobic training zone effort
15% incline on treadmill or trail run x 2min at strong tempo effort
15% incline on treadmill or trail run x 2min w/heavy carry at strong tempo effort
15% incline on treadmill or trail run x 2min at strong tempo effort
This completes 1 round. Continue repeating for a total of 4 rounds.
*For the heavy carries:
1) If on the treadmill, go with sandbell/bag, weighted bucket, or whatever you can make work at your gym or home gym. If you have access to sandbell/bag and weighted bucket, swap back and forth.
2) If on the trail, you can usually find big rocks or limbs to carry along your route. If the timing is off a bit, that’s fine. If on trail/road/track, you can also time your running sections to where you end up near your weighted implements when needed.
*Aerobic training zone is appx 70-80% of max HR (hang around the 75% zone for the 6min section – should feel comfortable for the entire 6min timeframe).
*Tempo effort is appx 80-90% of max HR (hang around 85-90% during the 2min/2min/2min strong tempo sections – this should feel like a race effort).

Finish w/15% incline on treadmill or trail/road/track x 12min at low end aerobic training zone effort.

Low crawl training:
Run x 1min (30sec out & 30sec back) at aerobic training zone effort
Body roll x 40sec (20sec down & 20sec back)
Continue repeating for a total of 8 rounds.

Bonus:
Hand gripper reps x 20sec (10sec each hand for max reps)
Sandbell row x 20 (see video)
Bar hang w/hand position change x 20
Continue repeating without rest but drop Sandbell row and hand position change reps down to 18/18, 16/16/, 14/14, 12/12, 10/10 for remaining 5 sets.