Yancy Camp Workout 164

Incline run x 45min at aerobic training zone effort.
*Use 30%, 15%, or outdoor trails. I like for as many workouts as possible to be able to take place outdoors but I also like when some of the climbing workouts can be nothing but climbing and never having to come down. In the case of this workout, go with a treadmill if possible.
*Aerobic training zone pace is 75-85% of max HR

2nd phase:
Tabata on the treadmill, track, road, or trail:
If on treadmill: 10sec feet off to the side of the treadmill, 20sec on, 10sec off, 20sec on, continue until you hit 4min. *Set the treadmill at an appx 90-95% effort pace
If on track, road, or trail:
10sec brisk walk, 20sec on at appx 90-95% effort pace, continue repeating until you hit 4min.
3min rest in between each.
Continue repeating for a total of 4 Tabata rounds.

3rd phase:
Farmer’s walk x 60sec, sandbell bent rows (see OCR instructional video that’s on your login page) x 20, plank w/hip circles (see video) x 20, bar hang until forced to drop, burpees x 10, bar hang until forced to drop, burpees x 10. This completes 1 round. Continue repeating for a total of 4 rounds.

*Don’t forget to scale down the workouts if necessary. In this case, the 45min can be decreased, the number of Tabata rounds can be reduced, and the number of strength training rounds can be reduced.