Yancy Camp Workout 187

There will be several options for this workout. It’s going to be a big one so don’t forget to scale it down if necessary.

1st phase: Treadmill at 15 or 30% (depending on what type of treadmill you have access to) x 30min at aerobic training zone effort
2nd phase: No incline x 5min at tempo pace, 15 or 30% x 5min at tempo effort, one arm dumbbell snatch x 10 each side, plank w/hip circles x 20, dumbbell or sandbell step-ups x 30 (15 each leg), pull-up x 5, hang until forced to drop, rest x 10sec, pull-up x 4, hang until forced to drop, rest x 10sec continue 3/2/1. This completes 1 round of 2nd phase. Continue for a total of 4 rounds.
*You can easily scale this one down by reducing the 30min climb and/or reducing the number of rounds you do for the 2nd phase.
*Aerobic training zone is appx 75-85% of max HR (stay around 75-80% for this session)
*Tempo zone is appx 85-90% of max HR
*You can use a lat pulldown machine to modify the the pull-up/hang training

If you’re unable to get access to a treadmill for this workout, change it to a 30min run at aerobic training zone effort that includes as much climbing as possible. Then transition to the 2nd phase which will 10min of running/climbing at tempo effort, followed by the strength training. This will complete 1 round. Continue for a total of 4 rounds.

Enjoy this one and look for some strong speed endurance training coming your way with Workout 188.