Yancy Camp Workout 967

Here’s a super easy way to practice your rope climb technique

Phase 1:
Yancy Camp Warm-Up Routine x 1 round – Warm-Up Routine
ABCD warm-up running x 4min – Instructional Demo
Finish warm-up with barefoot C pace run x 3min
*Always start phase 2 the moment you finish your running warm-up. Don’t let your HR fully recover.

Phase 2:
It’s time to test
15% incline on treadmill x 15min for max distance
*If you don’t have access to a treadmill, complete a 15min time trial on the road, trail, or track.

Phase 3:
15% incline x 2min for max distance
Reset x 2min – very slow walk pace on the treadmill
This completes 1 round.
Continue repeating for a total of 10 rounds.

Phase 4:
Static bar hang challenge
This will work best if you have two timers or someone timing for you.
Start both timers.
Begin static bar hang until forced to drop.
Stop one timer immediately after dropping.
Rest until you’re ready to get back on the bar.
Start the timer you stopped after dropping & immediately begin static bar hang again.
Continue repeating this process until you static bar hang start/stop timer reaches 6 minutes.
The moment your start/stop timer reaches 6min, stop the other timer – the total time is your score for the challenge.
*A perfect score for this challenge would be 6min meaning you never had to drop and rest.