Yancy Camp Workout 295

295 can be modified in various ways. I have it listed as a run. You can do the run on the treadmill, road, track, or out on a trail. If on a trail, you can work in as much elevation gain as possible. If you’re currently unable to run, you can do this exact workout on the bike, rower, arc trainer (or similar), ski erg, air assault bike, jacob’s ladder, etc.

Run x 10min at low end aerobic training zone effort

30/20/10 Fartlek:
Run x 30sec at easy effort
Run x 20sec at tempo effort
Run x 10sec at anaerobic effort
Each 30/20/10sec equals 1 round. Continue repeating for a total of 25min

Finish w/25min run at low end aerobic training zone effort.
*Every 1min mark complete – burpees to broad jump x 3

*Easy effort is going to be a notch below our low end aerobic training zone effort
*Tempo effort is appx 80-90% of max HR.
*Anaerobic effort needs to be appx 95% effort

Grip & pull strength bonus:
Farmer’s walk x 1min
Pull-up x 1, hang x 30sec with non stop hand position change (constant transition from pull-up hand position to chin-up hand position for the entire 30sec)
This completes 1 round. Continue repeating for a total of 6 rounds.