Yancy Camp Workout 447
TMX went down in Sacramento last Sunday. I was able to be to coach many Yancy Camp athletes we had competing. I know many of you won’t be competing in a TMX event but I thought you still might like to get a full lay out of the course. Below is a full description of the course.
Appx 200m run
Sandbag power cleans x 15 w/95lb & 65lb
Sled drag – pull down and drag back (I was told it was 165lb for the guys and I’m not sure for the girls – I actually never saw them remove weights so it may have been 165 for girls as well. *It was on pavement so there wasn’t a lot of friction/ground resistance.
Box jumps x 15 (24″ for guys & 20″ for girls)
Pull-ups x 15 (kipping is allowed). If you plan on doing a TMX, I highly recommend you do everything you can to develop the ability to kip/butterfly your pull ups. It’s a huge game changer as far as time and energy is concerned.
****This run and four fitness stations had to be completed within 5min or you timed out and had to do a penalty loop run
Appx 1200m run that included 4 obstacles – 8′ wall, Just the tip (basic side traverse obstacle that didn’t give the athletes much trouble at all), Funky Monkey (compared to how we’re used to seeing it, it was set up backwards – wheels first followed by monkey bars and it wasn’t over water), Kong (and Kong was rings only).
Bodyweight box squats x 15 (in the finals this was replaced by 85lb & 50lb thrusters x 15
Bear crawl x appx 30m
25lb slosh pipe lunges x appx 40m (20m down & 20m back) – slosh pipe had to stay pressed above crown of the head
Burpees w/hay bale jump or step over x 15 (in the finals this was replaced by 105lb & 80lb sandbag shoulder overs
Appx 100m run that included Everest 2.0 right before the finish (Everest was much tougher than Minnesota and ropes were hanging down – without ropes, few if any would have made it).
*Some takeaways:
There were actually only 5 total obstacles (it was advertised as 8). I believe heavy rains leading up to event played a role here. I saw very little trouble with obstacles (guys and girls). This race was layed out much different than TMX Minnesota from last year where they have Fitness Station followed by Obstacles x 10 throughout the 1 mile course. In Sacramento as you saw in my description, it was a short run, tough gauntlet of 4 stations, long run that had 4 obstacles that the athletes handled easily, four more tough stations, short run and Everest. This definitely had the athletes hitting their energy systems differently than last year. Excluding the prelims where there was much less lifting, I’d say the finals presented a challenge that was equally as tough as last year in Minnesota. Our very own Ryan Kent, Alex Walker, and Michael Mark had great races with Ryan finishing 7th & Alex finishing 8th. Michael made the top 30 finals in a VERY stacked men’s field and finished as the top master’s athlete in the field.
Workout 447:
.5 mile / 800m run at aerobic effort
Weighted lunges x 20
Push-ups x 20
Pull-ups x 10 followed by bar hang x 20sec
Thrusters x 10
Bear crawl x 40m (fwd x 5m, bwd x 5min – continue for a total of 4 = 40m)
This completes 1 round.
Continue repeating for a total of 7 rounds.
*If indoors, you can do all or a portion of the running at incline.
*As always, I want you focused on finding clean/smooth running mechanics asap after each exercise gauntlet.
*There’s only a few days left in our Yancy Camp Slam Ball Challenge. Check out the details on the homepage at YancyCamp.com
Much love – Yancy
