Yancy Camp Workout 186

This one is designed to be completed on a treadmill but I’ll provide a great alternative also. With Spartan Palmerton, Asheville, Breckenridge, Tahoe, and OCRWC coming up, I have the roster athletes increasing their climbing and carrying. Here’s to some tough sessions – just settle in and enjoy every minute!

No incline x 5min at aerobic training zone pace
15 or 30% (depending on whata type of treadmill you have access to) x 5min at aerobic training zone effort
15 or 30% x 5min at tempo effort
15 or 30% x 5min w/sandbell, sandbag, or weight vest and heavy med ball (basically whatever your gym situation will accommodate) at tempo effort
This completes 1 round. Continue for a total of 3 rounds (60min)
*Scale down to 2 rounds if needed.

Outside version:
*It’ll be a challenge, but mimic the set up outlined above as close as possible.
If you don’t have access to any hills or mountains that will allow you to climb for 5min before reaching the top, just do multiple repeats and for the carries, use something you can leave at the top (logs, rocks, or you personal sandbell/sandbags that you can pick up after the workout.
*If forced to do multiple repeats, I want you to climb for 5min and climb/carry for 5min. This means your total workout time will be extended during these sections because you’ll have to take time to go back down to the base of the climb. Work the prescribed pace going up and easy controlled pace coming down.

*Aerobic training zone is appx 75-85% of max HR (for this session, settle in to 75-80% for the atz section.
*tempo training zone is appx 85-90% of max HR

Bonus:
10/100 x 5 w/20 burpees in between each set
*Specific details on how to do 10/100 are outlined in the workout entry between workouts 166 & 167. Just key either number in the search box and you’ll be able to quickly find the details.
*If you’re unable to commplete 4 or more each set, use a lat pulldown machine and do the training exactly how you would if you were on an actual pull up bar – complete the pull up, and hold on to the bar in the arms raised position (as if hanging from the bar).

I’m proud of each and every one of you for making this committment. If you ever have any questions, please feel free to shoot me a message. Enjoy!