Yancy Camp Workout 280

We’re approaching the middle of February and we’ve been focusing on our off season for a long time. We’re going to carry this to appx the end of March and I wanted to thank you all for your patience as we maximize this time to build our aerobic base. Unlike a running only program though, we’ve also been knocking out a bunch of OCR specific strength training and I know you’re all improving your OCR strength. Getting you to a place where you absolutely dominate obstacles has and always will be a huge goal of mine. I will start peppering in more speed endurance work soon. Thank you for trusting us with your OCR training needs. Here’s to a great week of training and much love to you all from Austin TX!

Indoor and outdoor option for 280:

Indoor:
Treadmill x 5min at low end aerobic training zone effort
Row x 500m at tempo effort
Dumbbell burpees x 15 (dumbbell in each hand during the entire burpee rep)
Dumbbell deadlift x 10
Pull-up to toe to bar x 10 (If unable to do toe to bar – replace w/knee lift)
This completes 1 round. Continue repeating for a total of 8 rounds.
Alternate sets between no incline & 15% incline:
Set 1 – flat, Set 2 – 15%, Set 3 – flat, Set 4, 15%, Set 5 – flat, Set 6 – 15%, Set 7 – flat, Set 8 – 15%
*You can replace the 15% with 30% if your treadmill goes that high.
Finish w/20min run at low end aerobic training zone effort.
*Tie everything together without breaks if possible.

Outdoor:
Run 5min at low end aerobic training zone effort
Tire or sled drag x 2min at tempo effort
Dumbbell burpees x 20 (dumbbell in each hand during the entire burpee rep)
Dumbbell deadlift x 15
Pull-up to toe to bar x 10 (If unable to do toe to bar – replace w/knee lift)
This completes 1 round. Continue repeating for a total of 8 rounds.

*Aerobic training zone is appx 70-80% of max HR
*Tempo effort is appx 80-90% of max HR

Grip Work Bonus:
Dumbbell Farmer’s carry hold (one in each hand) x 60sec
Bar hang x 30sec
Continue repeating – 50sec farmer’s/30sec hang, 40/30, 30/30, 20/30, 10/30
Try to complete everything unbroken!
*Weight – Guys 45lb in each hand & girls 25lb in each hand.
*No rest in between – drop dumbbells and immediately jump on the bar. Once you drop from the bar, immediately pick up dumbbells.
*The total time is 390sec (6.5min) – keep the clock running!
*Keep note on how far you get unbroken. I’d love to hear if you make it all the way!