December Challenges – coming at you a little early. Fun times await!

Here are two holiday challenges that’ll help keep you busy as we close out 2016. As I’ve mentioned several times in previous workouts, we’re now in our off season aerobic base building training phase but I’m also a big fan of testing periodically during this period and then coming back and re-testing so you can see/feel your improvements.

This first challenge is a simple but clear cut tempo/speed endurance test. We’re going back to my HS and College track and field days with this one and all you need is a 400m track:

200 meter run
Rest x 30sec
Continue repeating for a total of 16 (Total of 3200m)
Start your timer the moment you make your first move to start your 200m run and stop your timer the moment you cross the 200m line.
Log times to the the hundredth decimal place (example – 38.42sec)
If doing this test by yourself, you’ll need two paper logs to document your times. One at each finish point.
To eliminate any chance of stagger error, run all 16 in lane 1. When you finish each rep, document your time and stay in your finish area during the remainder of your 30sec rest period. This is where you’ll start your next rep.
On most tracks you’ll have a common start (this is where you’ll start your first and all odd numbered reps. This is also your finishing point for all your even numbered reps). At the 200m mark you’ll have a solid white line across lane 1 (this will be your finish point for all odd numbered reps and your start point for all even numbered reps).
When you complete all 16 reps, add all your times together and divide by 16. This is your score for this challenge – *Document score to the hundredth decimal place

This second challenge is going to be a long physical and mental test that I’m sure you’ll create a love/hate relationship with. Enjoy:

Start timer
1 mile or 1600m with treadmill at 15% incline
.5 mile or 800m with treadmill at 15% incline while carrying 40lb sandbell or sandbag
Pull-ups x 5 (strict form – no kipping)
Bar hang with hand release hip slaps x 20
Pull-ups x 5 (strict form – no kipping)
40lb sandbell/sandbag squats x 40
1 mile or 1600m with treadmill at 15% incline
.5 mile or 800m with treadmill at 15% incline while carrying 40lb sandbell or sandbag
Pull-ups x 5 (strict form – no kipping)
Bar hang with hand release hip slaps x 20
Pull-ups x 5 (strict form – no kipping)
40lb sandbell/sandbag squats x 40
Stop timer

You score is your total time to complete the entire challenge.

*40lb squats – your hip crease must be at or below knee at lowest point in the squat and you must come up to full hip extension at the top of the squat
*If possible complete all portions of the challenge unbroken but if at anytime you need to rest, make sure you keep the timer running.
*You can make your own sandbag or you can get sandbells at Hyperwear (discount code in our affiliate page at YancyCamp.com). You can order and have them shipped empty to save money with shipping cost.

You score is your total time to complete the entire challenge.