Yancy Camp Workout 385

For 385 we’re going to tie numerous aerobic conditioning methods together for one long duration workout. Make sure you tie everything together without breaks and without letting your heart rate drop for more than 10-15sec – you must hustle during the transitions.

Aerobic combo:
Bike x 6min at low end aerobic effort
Run x 6min at low end aerobic effort
15% incline x 6min at low end aerobic effort
Row x 6min at low end aerobic effort
Jacob’s ladder x 6min at low end aerobic effort
This completes 1 round. Continue repeating for a total of 2 rounds (60min)

*Some of you may not have access to a rowing machine or jacob’s ladder in your gym. If this is the case, continue transitioning back and forth with Bike/Run/15% until you hit 60min mark.
*Some of you may have access to a rower but not jacob’s ladder or vice versa. In this case, continue transitioning back and forth with the 4 pieces until you hit 60min mark.
*Some of you may have access to an air assault bike and in this case, I definitely want you plugging it in to your program. If so, replace the bike, row, or jacob’s ladder with air assault bike.

*Aerobic (zone 3) effort is appx 70-80% of your max HR. Hang out around the lower end of this zone for this workout.

Bonus:
You need a horizontal bar (no tape or tacky gloves allowed) for this bonus.
Hand position change for max reps – document reps completed.
Rest x 2min
Continue repeating for a total of 3 rounds or until you completes 100 total reps – meaning you stop after 1 or 2 rounds if you reach 100 reps.
*There’s a video in the library where I demonstrate hand position changes. Each time you make a hand position change it equals one rep.
*It’s very important for you to document how many reps you complete during the 1st round. This is going to become a challenge soon and I want you to have your initial mark documented so you can back date your result.