Yancy Camp Workout 217

This is one of our World’s Toughest Mudder prep workouts. It’s great mental and physical training in prep for WTM.

6 hour challenge:
Easy pace run x 25min
Pull-up to toe to bar to 10sec hang
Sandbell bent rows x 10 (see video)
Continue repeating pull-up station and bent rows for 5 rounds
Plank w/hip circles x 20 (see video)
Cold water swim x 1-2min
Brisk walk until the hour ends and it’s time to start it all over again.

*Sandbell bent rows can be replaced with dumbbell bent rows if you don’t have access to a sandbell.

If you’re not training for WTM, this would be a good workout to cut down to 2 hours and modify as follows:
Tempo effort run x 25min
All exercises stay the same as listed above
Easy effort run until you hit 60min
Repeat for one additional round which will put you at 2 hours total.