Yancy Camp Workout 190

With Spartan Breckenridge and Spartan World Championships approaching, logging a lot of time climbing at the 15-20% incline range becomes very important. We’ve learned that the races on ski resorts like Breck and Tahoe have presented courses that average in the 15% incline range in large part because the course designers are restricted from utilizing a large portion of the terrain. *Even if you’re not planning on doing either one of these races, you’ll benefit greatly from this type of training session.
*Have a great week of training!

Treadmill (see below for outdoor option):
No incline x 3min at tempo pace
No incline x 3min at easy aerobic base pace
15% x 5min at tempo effort
15% x 5min at aerobic base effort
Continue repeating for a total of 4 rounds
*You can easily scale this one back by going with 3 or 2 rounds.

2nd phase:
Pull-up x 2 to toe to bar x 2
Dumbbell or kettlebell deadlift to high pull x 10 (5 each side)
Plank w/hip circles x 10
Bucket, sandbell, or dumbbell (one in each hand) step ups x 10
Continue repeating for a total of 15min at strong tempo effort

You can do the running portion outdoors if you want. Go with the same 3/3min & 5/5min as listed above and work in as much climbing as possible.

*Tempo effort is appx 85-90% of max HR (if using the pace wheel app for the no incline sections – yellow zone)
*Aerobic base pace is appx 70% of max HR