Yancy Camp Workout 165

10min aerobic training zone pace warm-up run (green zone if using pace wheel)

Start timer:
run 200m, take note of time once you cross line, once timer hits 1min, run 2nd 200m, take note of time once you cross line, once timer hits 2min, run 3rd 200m. Continue this progress until you’ve completed 200m x 8. The goal is to have the lower average possible when you take all 8 completion times and get the average.
*Having someone help you with timing and documenting times would be good for this session but it’s definitely not required.

2nd phase:
5min tempo run, bwd bear crawl x appx 50 yards or meters (across an outdoor athletic field), pull-ups x 5, burpees x 5, pull-ups x 4, burpees x 4, continue 3/3, 2/2, 1/1. After completing your last pull-up, hang until forced to drop. This completes 1 round. Continue for a total of 4 rounds.
*You can do this workout anywhere as long as you have a place to complete the backward bear crawls and pull-ups.
*If you don’t have one already, my Yancy Camp Mobile Grip & Pull Strength Trainer (as seen in the website Shop) provides you with a wearable device that allows you to do grip & pull training no matter where you’re located.
*Tempo pace is appx 85-90% of max HR (if using pacewheel app – yellow zone)

Bonus:
Incline treadmill x 60min at aerobic training zone effort
Go with 30% if your treadmill goes above 15% or 15% is fine if that’s as high as yours will incline.
Rose is back in Colorado for Spartan NBC and World Championship training. She’ll be doing this climbing outdoors on the trails.
*Aerobic training zone pace is 75-85% of max HR