Yancy Camp Workout 154

I’m going to give you three different ways to tackle this one:

1st example:
15% incline on the treadmill x 3min at aerobic base pace (see pace wheel app – easy effort you could maintain comfortably for a long duration), 2min tempo pace, 1min tempo with sandbell, sandbag or heavy med ball. Continue for a total of 5 rounds.
Start and finish w/15min aerobic training zone pace (marathon race pace on pacewheel app). Tie the start and finish runs together with the incline piece so you have 60min of workout without significant drop in HR.
2nd phase: EMOM (every minute on the minute) – Burpee to pull-up x 8
*Start a timer, complete burpee to pull-up x 8, rest until the timer hits 1min, burpee to pull-up x 8, rest until the timer hits 2min, continue until for a total of 10 rounds.
*Tempo pace is appx 85-90% of max HR, or if using pacewheel app – lactate threshold pace (yellow).

2nd example: Exactly as above but replace 15% with 30% incline.

3rd example: complete it outdoors and on flat ground and replace the 1min incline w/sandbell with 1min of squats w/sandbell, sandbag, or bar. If using 3rd example, finish w/lunges x 20, bodyweight squats x 20, lunges x 18, bodyweight squats x 18, continue 16/16, 14/14, 12/12, 10/10