Yancy Camp Workout 218

10min lwo end aerobic training zone effort warm-up run

400m x 10
Start timer and immediately start 1st 400m – when finished do not stop timer but take a quick look and take note of the time (jot it down on paper).
Once the timer reaches 3min, immediately start 2nd 400m – take note of the time it takes to complete the 2nd 400m.
Once the timer hits 6min, immediately start 3rd 400m.
Continue this process until you’ve completed 400m x 10.

When you’re finished, add all together and divide by 10. The goal is to complete all 400m runs with the lowest average possible. Don’t go out and crush the first couple or you’ll be blown up for the rest of the workout and you’re times will suffer.
Since you won’t be stopping the timer after finishing each 400m, just note the whole number and round up. Example: if your watch says 82.2 as you cross the finish line, round up to 83. I know the rounding rules say otherwise but this is how we’re going to do this. 82. antything becomes an 83!

2nd phase:
Lunges x 400m

*Aerobic training zone pace run is appx 70-80% of max HR.

Bonus:
Burpee to pull-up to toe to bar x 10 – after finishing 10th, bar hang until forced to drop
Rest x 2min
Burpee to pull-up to toe to bar x 8 – after finishing 8th, bar hang until forced to drop
Rest x 2min
Continue repeating but drop reps down to 6/4/2 for remaining 3 sets
*Take note of the amount of time it takes for you to complete the burpee/pull-up/toe to bar & bar hang for each set. The goal is to hang for a longer period of time each set than it takes you to complete the burpee/pull-up/toe to bar reps
*If you’re unable to complete pull-up to toe to bar reps, an alternative is to replace these reps with – burpee to bar hang and knee lift.