Yancy Camp Workout 315

This one is relatively simple but very effective.

6min run or climb at low end aerobic training zone effort
4min carry at aerobic training zone effort (sandbell, sandbag, or bucket)
Pull-up x 3 to hand position change x 20 to hang until forced to drop
This completes 1 round. Continue repeating for a total of 6 rounds.

*If doing this workout indoor on a treadmill, I want you doing every other 6min run/climb at 15% incline and I want you doing all the carries at 15% incline
*If doing this workout outdoor, I want you including as much elevation change as possible.
*If needed, you can modify the pull-up/hand change position/hang section with assisted pull-ups or lat pulldowns followed by hand change position, followed by hang.
*For the carries I want you switching back and forth between sandbell/sandbag to bucket every other round.

*Aerobic training zone is appx 70-80% of max HR (hang around 70% for the 6min run/climb sections).