Yancy Camp Workout 318

Due to time constraints and/or fitness level, you can break this one up if needed or you can combine it all in to one workout. You can also scale down each portion if needed by cutting the time and/or reps).

Phase 1:
Run or climb x 30min at aerobic training zone effort

Phase 2:
Run or climb x 4min at aerobic training zone effort.
Burpees x 6, Pull-ups x 3, Thrusters (45lb guys / 30lb girls) x 6 for max reps in 1min.
This completes 1 round.
Continue repeating this process until you’ve reached a total of 180 strict form reps.
Log the number of rounds it takes to get your reps in. For example, if you average 2 rounds of 6/3/6 after each run, it’ll take you 6 rounds to get to 180 total reps.
*If needed, lat pulldowns or asst pull-ups can be used as a modification to pull-ups.
*Don’t cheat the aerobic training zone effort (example – don’t slow way down to a super easy effort during the 4min run/climb). During the 6/3/6 exercise portions, you’re knocking out clean reps as fast as you can.
*You can move back and forth between flat to incline each round if you’d like.

Phase 3:
35min effort: 15min bike, row, ski erg, jacob’s ladder, or stairclimber at aerobic training zone effort, 20min run at aerobic training zone effort.
Finish with Bar hang x 30sec w/10 hand position changes during the 30sec, rest x 30sec, continue repeating for a total of 8 rounds.

*Aerobic training zone is appx 70-80% of max HR

Phase 3: