Yancy Camp Workout 163

I’m going to provide three different ways to complete this workout. The pacing will be the same no matter which way you choose.

Fartlek run:
3min at aerobic base pace (comfortable pace you could maintain for a very long period of time – blue zone pace/effort if using pace wheel app)
3min at aerobic training zone pace (appx 75-85% of max HR or green zone pace/effort if using pace wheel app)
3min at high end of tempo pace (tempo is going to be appx 85-90 so try and lean closer to 90% for this 3min period – yellow zone pace/effort if using pace wheel app).
This completes 1 round. Continue for a total of 6 rounds.
*This is definitely one you should consider scaling back if necessary.

*Additional ways to tackle this workout is to follow the exact same 3/3/3min cycle but complete it at 15% or 30% on an incline treadmill. You can also complete the exact workout on the trail, road, or track. This would be a good one to bookmark and periodically complete it using different locations and/or incline %’s.
*This workout can also be completed on a bike, rower, ski erg, arc trainer, or jacob’s ladder.

2nd phase:
Bucket step ups x 20, plank w/hip circles x 20, pull-up x 1, toe to bar x 1, hang x 10sec, continue repeating until forced to drop. This completes 1 round. Continue repeating for as many rounds as possible for 15min.
*Alternatives for pull-up/toe to bar/hang:
1) asst pull-ups, knee lift, hang
2) lat pulldowns and static hang on pulldown handle