Yancy Camp Workout 197

There are several options you have for the running portion of this workout depending on what geographical locations you have coming up for key A races this season and/or what terrain/equipment you have available to you.

1 mile/1600m run at tempo effort (no incline)
Sandbell one arm snatch x 20 (as seen in the video I posted on Facebook today and I’ll also plug it in to your online OCR video library)
Push-ups x 20
Pull-up followed by toe to bar x 10
Burpees x 20
Plank w/hip circles x 20
This completes 1 round

Continue repeating for a total of 6 rounds but change run portion to 15% incline or 30% incline for every other round. This will depend on what A races you have coming up. Killington for example go with 30%, Breckenridge or Tahoe for example go with 15%, somewhat flat race coming up stay with flat terrain. If you go with 15 or 30% for every other round, climb for the amount of time it took you to complete the first 1 mile/1600m at no incline.
The exercises will stay the same after each run/climb.

*Alternative for sandbell one arm snatch would be dumbbell dead lift to high pull x 10 each side.
*Alternative for pull-up followed by toe to bar would be pull-up followed by knee lift x 10 or bar hang w/knee lift x 10.

*Tempo effort is appx 85-90% of max HR