Yancy Camp Workout 386

Fight the urge to press the pace with this one. Let’s keep the 6 & 3min sections low end aerobic. Here’s to an epic off season and I’m challenging you to make the commitment to consistently put the work in so we can all drop the hammer out on course in 2018. Big love from Austin TX!
*For everyone racing WTM next weekend, I want you to start throttling back on all your training. We’re past the point of fitness improvement and we now need to kick back and take it nice and easy with the remaining workout sessions. Nothing long or intense should be on your agenda. I’ll be there 100% in coach mode. Please let me know if you have any questions and I’ll see you in the desert!

Run x 6min at low end aerobic effort..
Heavy carry x 3min at low end aerobic effort
Burpee x 1 to pull-up x 1 to hand position change x 10, continue repeating x 1min for as many reps as possible.
This completes 1 round. Continue repeating for a total of 6 rounds.

*If you’re doing this outside, complete this workout as follows:
Run x 6min at low end aerobic effort.
Heavy carry x 3min at low end aerobic effort.
Continue repeating for a total of 6 rounds.
2nd phase:
Bodyweigth squats x 10
Pull-up x 1 to hand position change x 10
Continue repeating for a total of 6min

*If indoors, go with a sandbell/bag, bucket, heavy slam/med ball, or other weight.
*If outdoors on a trail, go with logs or rocks that you can drop and leave after the 3min sections or shuttle back and forth on the 6min run sections so you can use the same weight each round.

*Aerobic (zone 3) effort is appx 70-80% of max HR. For low end, hang down around 70%.