Yancy Camp Workout 292

We had some exceptional performances at Spartan Houston. Three of my full time clients finished on the podium (Alexandra Walker 1st female, Matt Campione 2nd male, and Hunter Russell 3rd male). We also had YancyCamp.com client Lauren Woodcock finish 3rd female. Kevin Gregory had a very strong performance finishing just 4min behind Isaiah and Campione. Michael Mark was sick all week leading up to the race but was still able to finish 9th overall. I know we had others competing and finish with strong performances. Big congrats to you all.

If you do all 5 rounds of 292 it will be a total of 60min or running + the time it takes to complete the strength training.

10min run at low end aerobic training zone effort
10min run at high tempo effort
Side step shuttle w/ankle band resistance x 20 each side
Bucket, sandbell, or dumbbell step-ups x 20
10/100 for max reps
This completes 1 round

Continue repeating but drop low end and high tempo runs down to 8min/8min, 6min/6min, 4min/4min, & 2min/2min.

*For the side step shuttle steps w/resistance, you can use various types of bands to make this work. The main reason for incorporating this exercise in to our program is gluteus medius work.
*Aerobic training zone effort is appx 70-80% of max HR.
*Tempo effort is appx 80-90% of max HR (try and hang in the 85-90% area for 292’s tempo efforts.