Yancy Camp Workout 156

There are three different options for this one.

Outdoor option:
3min of flat running at aerobic training zone pace (green zone on pacewheel app), 3min of climbing at aerobic training zone effort (1.5min up & 1.5min down).
Single arm sandbell, dumbbell, or kettlebell dead lift to high pull x 8 each arm.
Pull-ups x 6, burpees x 8, vertical hand position pull-ups x 4.
Repeat but ramp up the pace and effort to tempo. This will complete 1 round.
Continue repeating for a total of 5 rounds.

Indoor option:
Exact same workout but use 15% or 30% (depending on if your treadmill goes above 15%) incline on a treadmill for the 2nd running portion of the workout. Everything else stays the same.

Bonus (to be done at a different time or day): 200m x 5 w/5min recovery between each. 800m race pace effort for each 200m.

*Try to tie everything together without breaks to ensure you’re getting in long duration aerobic training without significant HR drop.
*You can use the Yancy Camp Mobile Grip & Pull Strength Trainer for both pull-ups or you can use a bar or tree limb to accommodate the regular pull-ups and drape a towel or ropes over the bar/tree limb to accommodate the vertical hand position pull-ups.
*Tempo pace is appx 85-90% of max HR, or if using pacewheel app – lactate threshold pace (yellow).
*Aerobic training zone pace is 75-85% of max HR or if going by feel, appx marathon race pace.
*Consistency over time will yield results you’re happy with. I’m confident with this statement. OCR is such a diverse sport that throws many different courses, obstacles, geography, and a long season that really never ends at us. It takes a well rounded athlete to excel in this sport, and one of my promises to you is to always provide you with workouts I’m confident will help you improve in the important areas of training for OCR. Have a great week of training!