Yancy Camp Workout 238

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

1000m at appx 5% faster than 5000m PR or high end tempo effort
Rest x 2min
Continue repeating for a total of 5.

10min run at low end aerobic training zone effort on the trail, road, track, or treadmill
*If choosing the treadmill, go with one of these 3 options depending on what your goals are: no incline for all rounds, back and forth between flat & incline (15-30% range), or incline for all rounds (15-30% range)
Bucket, sandbell, or dumbbell step-ups x 20
Burpees x 20
Weighted squats x 20 (bar, dumbbells, sandbell, rock, log, etc
Pull-up x 5, hang x 20sec, pull-up x 1, hang x 10sec
Elbow plank w/side to side hip roll x 30 (see video)
This completes 1 round. Continue for a total of 3 rounds.

*Do your best to tie everything listed above together without break. This is important to extend the amount of time the HR is elevated without break.
*Aerobic training zone effort is appx 70-80% of max HR (hover in 70-75 range for low end)
*For 1000m portion of this workout, Tempo effort is appx 80-90% of max HR (you’ll be around the 90% range for the 5 rounds.
*If using the 5% faster than 5000m PR here’s an example:
20min 5000m PR = 4min for each 1000m / 5% faster would be 3:48 for each 1000m