Yancy Camp Workout 338

*If you haven’t already, make sure you request to be added to our Facebook Group – Yancy Camp OCR Athletes & Coaches

You have several options for this lactate tolerance Fartlek workout.
You can run on the trails, road, track, or treadmill. You can also complete it on the treadmill at incline or a combo of flat and incline on the treadmill. You can also complete it on the bike, rower, arc trainer, stair climber, or other form of equipment. I know some of you may be recovering from an injury so I want to give you as many options as possible to allow you to get your training in. Upcoming race locations can also play a role on what method you choose. An example would be courses vs courses that contain a ton of climbing.

Warm-up w/Versa Loop routine (see video)

Phase 1:
2min low end aerobic training zone effort
1min effort slightly above threshold
3min low end
1.5min above threshold
4min low end
2min above threshold
5min low end
2.5min above threshold
Weighted step-ups x 20
Heavy farmer’s carry x 30sec
Sandbell or kettlebell row x 20 (see new video)
Pull-up x 1, hip slaps x 6, pull-up x 1, hip slaps x 4, pull-up x 1, hip slaps x 2, pull-up x 1
Everything listed above in Phase 1 completes 1 round. Continue repeating or a total of 3 rounds.
*If needed, you can complete the pull-up to hip slap work on a lat pulldown machine. I recommend you use the traditional cable row attachment which will allow you to safely release one hand without much movement with the attachment. You can also do the pull-up to hip slap work assisted with a band.

Phase 2:
Finish w/20min run or climb at aerobic training zone effort.
*If possible, tie phase 1 and 2 together without break.

*Aerobic training zone effort is appx 70-80% of max HR. Stay around 70% for the low end sections.
*Slightly above threshold effort – your threshold is the point where your blood concentration of lactate begins to increase rapidly (aka – things aren’t comfortable anymore). If you aren’t 100% sure what your lactate threshold heart rate is, you can go by feel. *This doesn’t mean your form should fall apart. By having periodic bouts of work that’s above your threshold, your threshold will improve. Enjoy!

Tough Mudder X Bonus Training:
*This bonus is exactly how our roster OCR athletes who will be competing see the workout. I created it around the exact weight/rep specifics outlined to us for some of the stations by the Race Director and staff at Tough Mudder X
Row x 200m at 95% effort
95lb shoulder press x 15
Row x 200m at 95% effort
200lb farmers (100 each hand) x 20sec
Row x 200m
20lb wall ball x 15
Row x 200m
Pull-ups x 15 (kipping is allowed)
This completes 1 round. Continue repeating for a total of 3 rounds. Start & finish w/15% incline x 10min at aerobic training zone effort.