Yancy Camp Workout 242

I’m getting back home today from a crazy fun weekend in the desert for World’s Toughest Mudder. It was great seeing some of you out there as your were racing or crewing. Such an amazing experience and great weekend. I’m sure many of you have seen the details for Tough Mudder’s Toughest Mudder (similar to WTM but only 8 hours long) 6 race series in 2017 that will be televised on CBS. There will be 4 in the United States, 1 in Canada, and 1 in the UK. Going to be a great addition to our OCR/Mud Run world.

Run or climb x 5min at low end aerobic training zone effort
Sandbell or dumbbell one arm snatch x 20 (10 each side)
Burpee x 5 to pull-up x 5 & continue repeating 4/4, 3/3, 2/2, 1/1
Goblet squat w/thruster (squat & press) x 10
This completes 1 round. Continue for a total of 8 rounds.
Start and finish this workout with a 10min low end aerobic training zone effort run.
*For the run or climb decision – if you’ll be inside on a treadmill, you can go back and forth from flat to incline or 100% flat or climb.
*You can use a kettlebell, dumbbell or sandbell for the goblet squat w/thruster exercise.
*Aerobic training zone is appx 70-80% of max HR (try and stay around the 70-75% range for low end effort)

2nd phase or bonus:
Lunge w/hip flexor stretch x 20
Farmer’s walk x 30sec
Bar hang w/hand position change x 30 & pull-up x 2
Continue repeating for a total of 3 rounds

*Lunge w/hip flexor stretch – lunge out with left leg & reach the right hand up and over to the left & hold x 2sec – this completes 1 rep. Repeat the same thing on the right side.
*Bar hang w/hand position change – from a static hanging position (palms facing forward) on the bar, change the hand position with your right hand to a palm facing backward position – this equals 1 rep. Repeat the same on the left (now both palms are facing backward) – this completes 2nd rep. Reps 3 & 4 will be swapping hands back to palms facing forward position. Continue repeating this until all 30 reps are complete.