Yancy Camp Workout 184

For all our USA clients happy 4th of July to you and your family. To everyone else, much love to you as well. Let’s have a great week of training 🙂
There will be an indoor (treadmill) and outdoor version for this workout.

Indoor:
Treadmill no incline x 1min at low end aerobic training zone pace, 1min at tempo pace, 2min low end atz pace, 2min tempo, 3min low end atz, 3min tempo
Burpees x 30 for time, pull-up x 1, hang x 5sec, continue until forced to drop off bar
Treadmill 15% incline x 1min at low end aerobic training zone effort, 1min at tempo effort, continue 2min/2min, & 3min/3min (like above but at 15%)
Repeat Burpees and pull/hang
This completes 1 round. Continue repeating for a total 2-3 rounds. *2 rounds will be a total of 48min of running/climbing and 3 rounds will be 72min of running/climbing. If you’ve been consistently completing the Yancy Camp sessions and the body is feeling good, now is a good time to go with 3 rounds.

If completing outdoors, go with the flatest section possible for the 12min section listed above that’s no incline and as much elevation as possible for the 12min section that would have you at 15% above.
Another option is just go with varied trail or road terrain throughout the entire workout.

*Aerobic training zone is appx 75-85% of max HR so for low end keep it around 75%
*Tempo zone is appx 85-90% of max HR
*Make sure you use strict form on the burpees and pull-ups. Challenge yourself to stay on that bar as long as possible.
*If possible, make sure you tie the transitionos together without rest to ensure the HR doesn’t drop for any significant period of time.