Yancy Camp Workout 306

Today’s session is geared around having to hit a strong pace leading up to obstacles and then quickly settling in to a strong pace after finishing obstacles. Thank you all for sharing your race results, fitness improvements, etc. on social media. I always love seeing and hearing about how you’re doing. Happy Easter to everyone!

***Remember that all sessions can be scaled back if needed. The number of rounds can be reduced, the number of reps can be reduced, and/or the amount of time you run during each round can be reduced.

Run x 2min at tempo effort
Run x 2min at low end aerobic training zone effort
Run x 2min at tempo effort
Bucket or sandbell/bag step-ups x 10
Side to side squat jump w/sandbell or kettlebell/dumbbell row (be careful if using bells) x 10
Weighted lunges x 10
Pull-up x 1, toe to bar (or knee lift only if unable to do toe to bar) x 3, pull-up x 1, hang x 20sec

Continue repeating this process for a total of 8 rounds.
Start and finish this workout with a 10min low end aerobic training zone effort run.
*If completing the workout at the gym, complete every other round at 15-30% incline on the treadmill.
*If completing the workout outdoors, include as much elevation in the running as possible.

*Tempo effort is appx 80-90% of max HR (stay in the 80-85% range for the tempo portions of this workout)
*Aerobic training zone effort is appx 70-80% of max HR (stay in the 70-75% range for the low end portion)