Yancy Camp Workout 172

I’m going to provide three different ways to complete this workout.

Treadmill:
No incline – 7min low end of aerobic training zone, 3min tempo
15% incline – 7min low end of aerobic training zone, 3min tempo
30% incline – 7min low end of aerobic training zone, 3min tempo

Treadmill:
No incline – 7min low end of aerobic training zone, 3min tempo
8% incline – 7min low end of aerobic training zone, 3min tempo
15% incline – 7min low end ofaerobic training zone, 3min tempo

Trail or road run:
7min low end of aerobic training zone, 3min tempo, continue repeating for a total of 3 rounds.
*Aerobic training zone is 75-85% max HR
*Tempo zone is 85-90% of max HR

No matter which way you select, once you finish the 30min run, complete the following:
Pull-up x 1, toe to bar x 1, continue until forced to drop
*alternative – heavy lat pulldowns x 10, knee raises x 10
Sandbell or heavy medicine ball snatch and drop behind body (I’ll post a video this evening) x 20
*alternative – kettlebell or dumbbell deadlift to high pull x 20 – 10 each side (I’ll post a video this evening)
Continue repeating for a total of 3 rounds.

Immediately after finishing strength training, repeat the run you started with but scale down to 4min low end of aerobic training zone & 2min tempo x 3. *You can also keep it at 7min/3min for 2nd set or stop after completing the 30min and one round of strength training.
Finish with 3 additional strength training rounds.