Yancy Camp Workout 364

Here’s to a great week of training as we prep for the next couple big months of racing. I’m in Rockford Illinois as I write this getting ready to compete in the 8.5 hour Toughest Mudder. We crank up at midnight and the cut off time is 8:30am. By the time you read this, we’ll be done and I’ll be officially very sore.

You can do this one indoor or outdoor. If indoor, there are several options (depending on what race you’re training for) – flat, incline, or combination of flat & incline.

Phase 1:
10min run at aerobic (zone 3) effort.
Burpee to one arm snatch (dumbbell or sandbell) x 10 (5 each side).
Pull-up x 1 to hip slaps x 2 – continue repeating x 5.
Weighted step-ups x 10.
This completes 1 round.
Continue repeating but drop run time down to 9/8/7/6/5/4/3/2/1min for the remaining 9 rounds.
*Go heavy with the one arm snatch weight.

Phase:
Finish w/20min run or climb at aerobic effort (If possible, tie it to the end of Phase 1 without break.

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