Yancy Camp Workout 377

Run x 8min at low end aerobic (zone 3) effort
Weighted squats x 10
Push-ups x 10
One arm dumbbell snatch x 10 (5 each side – switching hands each rep)
Pull-ups x 5 to hand position change x 10
Side to side squat jump w/kettlebell or sandbell row
Elbow plank w/side to side hip roll x 20
This completes 1 round. Continue repeating for a total of 6 rounds.

*Aerobic (zone 3) is going to be appx 70-80% of max HR – hang around 70% for low end.
*If doing this workout indoors, you can go with 15% incline on the treadmill for every other 8min running round.
*Try and tie everything together without break periods. This is important to ensure we are training for long periods of time without a drop in heart rate. During workouts like this, we need to be hustling from station to station.

Bonus:
Tire drag x 30min at low end aerobic effort. I have all of my ultra athletes do a lot of tire dragging throughout the year. You can find the best set up on YancyCamp.com in the “Affiliate” section. Check out the Trail Toes website. They have a very inexpensive and effective tire drag system. There’s also a discount for Yancy Camp members.