Yancy Camp Workout 380

You can do this workout inside or outside. Below I have it written up as if it’s being done inside on a treadmill. If doing it outside, choose a common route you use so you can come back and repeat this one periodically to see if your distance is increasing while in your aerobic zone. Enjoy this one team and remember, the off season is where the magic happens. Expect lots of aerobic work coupled with OCR specific strength training this off season.

15% incline x 30min for max elevation at aerobic (zone 3) effort. *You must stay aerobic zone 3 effort entire time.
*30lb (ladies) or 45lb (guys) thrusters x 1 minute for max reps (hip crease must get down to or below knee height).
*Pull-ups x 3 to max hand position changes x 50 (if you need to drop and shake out that’s fine but for future reference, remember how many you get on your first attempt).
*Bwd bear crawl x 5yd to fwd bear crawl x 5yd – continue repeating for max distance in 1min.
*Push-ups x 1 minute for max reps (strict form)
*30lb (ladies) or 45lb (guys) one arm snatch x 1 minute for max reps (switch hands each rep)
Run (no incline) x 30min at aerobic (zone 3) effort. *You must stay aerobic zone 3 effort entire time.
Repeat the 5 exercises listed above that followed the first 30min at 15%.

*It’s very important to stay aerobic (zone 3) during the 15% x 30min sections of this workout. You can crank things up when doing the exercises but I want you staying aerobic during the two 15% incline sections.