Yancy Camp Workout 216

15min warm-up run at low end aerobic training zone effort

Tabata’s on the track, road, or trail x 5 w/3min recovery between each. *If using road or trail, make sure you use an area that you can come back to at a later date and duplicate this workout.

Starting at the common start on the track, start timer and brisk walk x 10sec, the moment you hit the 10sec mark, run x 20sec at 95+% effort, the moment you hit 20sec (total time will be 30sec), walk x 10sec, then repeat 20sec run. Continue this process until you hit 4min mark. Once you hit the 4min mark take note and log how much distance you covered in the 4min period.
*You can easily mark the distance on a track by noting exactly where you are on the track when you hit the 4min mark. *Each lap completed is 400m
Rest x 3min between each and take note of distance covered for each Tabata.
The goal is to hit 95+% effort on every 20sec run. Your pace will most likely slow as your progress through each 4min Tabata and that’s fine. You’ll find yourself covering greater distances during future Tabata workouts.
*If you’re using road or trail for the Tabata’s, mark your 4min completion spot with a rock, log, landmark, etc. For rep #2, you can run back to where you started rep #1. When using the track, make sure you start every rep at the common start.

15min cool down run at low end aerobic training zone effort.

Strength phase:
Sandbell one arm snatch x 20 (watch video if needed)
10/100 gold standard grip & pull strength challenge for max reps (watch video if needed)
Plank w/hip circles x 20 (watch video if neede)
This completes 1 round. Continue repeating for a total of 5 rounds.
*If possible, tie everything together without breaks.
*Sandbell one arm snatch can be modified with a dumbbell if you don’t have access to a sandbell.

Bonus:
15% incline x 60min at aerobic training zone effort.

*Aerobic training zone is 70-80% of max HR. For low end settle in around 70-75%.