Yancy Camp Workout 303

As you’ve probably noticed, for many of the workouts I give you the option to run inside or outside at no incline or on the trails with varied terrain & I give you another option to be on the treadmill climbing at incline. Some of us are training for races with more elevation gain than others and some of us are training for races we know are going to be pretty flat. For a workout like the one below, you can do all five rounds with no incline, all five with incline, or jump back and forth between no incline and incline. Enjoy!

Run or climb x 10min at low end aerobic training zone effort
Burpees x 2min for max reps
Run or climb x 10min at high end aerobic training zone effort
Bucket step-ups 2min for max reps
Run or climb x 10min at low end aerobic training zone effort
Sandbell or kettlebell/dumbbell rows x 6 to pull-ups x 2min for max reps in 2min
Run or climb x 10min at high end aerobic training zone effort
Plank w/hip circles x 6 to plank w/hip drives x 3 x 2min for max reps
Run or cimb x 10min at low end aerobic training zone effort
Sandbell or kettlebell/dumbbell rows x 6 to pull-ups x 2min for max reps in 2min

*Plank w/hip drives – from a plank position, drive your feet up to where they rest just outside of your hands, drive your feet back out to to plank position, this completes 1 rep.
*Aerobic training zone effort is appx 70-80% of max HR (stay close to 70% for the low end pieces, and close to 80% for the high end pieces).

Bonus (if received a lot of good feedback about the rowing bonus in 302 so here’s another one):
You’ll complete 500m x 6 w/30sec rest in between each.
How you’ll score this bonus – You get points for every second you’re under 2min for each round.
Example:
Round 1 it takes you 1:46 to complete the 500m – you score 16pts
Round 2 it takes you 1:49 to complete the 500m – you score 11pts
Continue until you’ve completed all 6 rounds (remember – only 30sec rest between each) and add your six scores together. Higher the score the better!
Enjoy!!!