Yancy Camp Workout 159

3 mile run at aerobic training zone pace
2nd phase: 10% incline treadmill tabata: 10sec feet off to the side, 20sec 90-95% effort, continue until you hit 4min, rest x 3min, repeat 20%, 30%, & 40%. *Rose is traveling so she’ll be completing this workout on the trails or road.
3rd phase: Bar hang until forced to drop, rest x 30sec, continue repeating until you’ve hung for 10min. The goal is to complete the challenge in the fewest number of rounds as possible.
*Easiest way to do this is to start watch and immediately jump to the bar, the moment you have to drop, stop watch. Rest appx 30sec and repeat.
*Make sure you log the amount of rounds it takes you to get to 10min because you’re going to see this improve!
*Aerobic training zone pace is 75-85% of max HR (if use pacewheel app – green zone).

Two ways to modify:
If you want to do this session outdoors, complete the four Tabata rounds on hilly or mountain terrain (if possible) using 10sec walk & 20sec at 90-95% for the four minute rounds.
If your treadmill only goes to 15% use 0/5/10/15% for the four rounds and if your treadmill only goes to 30% use 0/10/20/30 for the four rounds.

Rose has Spartan NBC Race in Montana this weekend. Shoot her a message if you have time. She’s been crushing it on the track and recently ran a 2:08 800m at the Payton Jordan Invitation Meet at Stanford. She’s also training for ANW which she’ll be filming later next week. She has a lot going on but she loves every minute of it.