Yancy Camp Workout 332

You can do this one inside or outside. If outside, try and find a location that has logs and/or rocks you can use to carry up so you can leave them at the top. You can also do a bucket carry each rep – fill it with whatever you have access to and dump it out at the top of each rep.
The outdoor climb needs to be appx 200-300m in length or take appx 2-3min to complete.
The indoor version will be on the treadmill at 15-30% incline depending on what type of treadmill you have access to.

*Warm-up with 10min low end aerobic training zone effort run.
Heavy carry repeats x 8 (indoor)
Incline w/heavy carry w/sandbell, sandbag, or other weight implement x 3min at tempo effort
Incline x 3min at low end aerobic training zone effort
This completes 1 round. Continue repeating this process until you complete 8.
*If outdoors, your recovery will be your downhill after each climb.
*Cool down with 15min low end aerobic training zone effort run.

2nd phase:
Deadlift x 10
Push-ups x 10
Burpees x 10
Pull-up x 1 to hand release hip slaps x 10 to pull-up x 1
This completes 1 round. Continue repeating but drop reps down to 9/8/7/6/5/4/3/2/1 for remaining 9 rounds.
*If needed, you can modify the hand release hip slaps with hand position change
*Try and tie everything together without breaks.

Bonus – Climb Grip Rip Climb (my full time client Jack Bauer has the fastest time – 23:58):
Treadmill at 15% incline x 500 feet (or 152m) elevation gain
Bar hang w/hand release and hip slap x 20
Row x 500m
Bar hang w/hand release and hip slap x 20
Row x 500m
Bar hang w/hand release and hip slap x 20
Row x 500m
Treadmill at 15% incline x 500 feet (or 152m) elevation gain

*The rowing must be done on a concept 2 rower for this to be officially scored.
*Rules for bar hang w/hand release and hip slap – start from hanging position on a horizontal pull-up bar with both hands on the bar, release one hand and quickly slap your hip, return hand back to bar, this completes 1 rep. Continue repeating (switching hands each rep) until you complete 20. If needed, you can drop and rest then return to the bar and continue until you complete 20 but the timer shall continue running while you rest.
*Timer starts the moment you start the first climb and stops the moment you finish the final climb. Total time is your score!