Yancy Camp Workout 330

330 is going to have us climbing and carrying fast. You’ll have the option of doing this one outside or inside. I prefer outside for this one because you’ll get a slow and steady HR recovery vs a sudden stop but either will work. If outside, we need an appx 200-300m hill (10-15% range would be perfect)

Run up above threshold effort
Easy recovery jog down (try and maintain midfoot strike on the way down)
Continue repeating this process for a total of 10 reps:
2 without weight
2 with weight
2 without weight
2 with weight
2 without weight

*For the weight: sandbell, sandbag, rock, bucket, or combo of several different weights. Preferably four different weight implements so you can leave them at the top after each climb.
*Above threshold – your lactate threshold is the point where your blood concentration of lactate starts to build up quickly (things start to get painful real quick). This is usually in the appx 85-90% range of max HR. If going by feel, when you get to the top of each climb, if it felt somewhat easy – you need to crank up the pace.
*If inside and using a treadmill for this workout, go with 15% incline and run for 1min.
*If on the treadmill, you’ll need to pop your feet off to the side for your recovery. The recovery time will be 1min.
*Be careful getting on and off the treadmill with the weight.

Warm-up with 15min low end aerobic training zone effort run.
Cool down with 20min low end aerobic training zone effort run.
*Aerobic training zone effort is appx 70-80% of max HR (70-75% range for the warm-up & cool down)

Bonus:
400m run
Burpees x 20
Dumbbell one arm snatch x 20 (10 each side – guys 45lb & girls 30lb if this was a competition)
This completes 1 round.
Continue repeating but drop reps down to 18/16/14/12/10 for remaining 5 rounds.