Yancy Camp Workout 248

This one is going to be a big workout team. Hang in there with it and don’t be tempted to ramp up the running/climbing pace above low end aerobic training zone. If possible, make sure you tie everything together with no break between the running/climbing and strength training. As I always say, this is creates a situation where you HR is elevated for an extended period of time and this creates awesome aerobic capacity gains. Enjoy this one team!

You have several options for this workout:

Trail or road run, treadmill at no incline, 15%, or 30% incline x 15min at low end aerobic training zone effort
*Morgan will be going with 15% incline for this workout
Burpees x 10
Thrusters x 10 – 40lb/18kg sandbell, sandbag, dumbbell, kettlebell, or bar
Pull-ups x 10
This completes 1 round.

Continue repeating for a total of 4 rounds but drop strength training reps down to 8/8/8, 6/6/6, & 4/4/4 for remaining 3 sets.
*This is one you can easily scale down if needed (depending on your current fitness level) by doing 3, 2, or 1 rounds. Don’t hesitate to scale this one down if needed.

*Aerobic training zone effort is appx 70-80% of max HR – for low end let’s hover in the 70-75% range.
*For the thrusters, make sure your hip creases are at or below knee height on the down side of the squat. When finishing the rep, make you you have full knee, hip, and elbow extension.