Yancy Camp Workout 201

You can complete this session indoors on a treadmill or outdoors on a hill/mountain

Treadmill option:
15% x 4min at aerobic training zone effort
15% x 4min w/carry at aerobic training zone effort (sandbell, sandbag, heavy med ball, or similar)
Pull-up, hang to 10sec mark, pull-up, hang to 20sec mark, continue until forced to drop.
This completes 1 round. Continue for a total of 5 rounds.

Finish with:
12min Tabata at 15% – 20sec strong tempo, 10sec rest (just pop feet off to the side), continue until you hit 12min mark.
Sandbell one arm snatch x 20 (see video), Burpees x 10, continue repeating 18/9, 16/8, 14/7, 12/6, 10/5.
*Alternative for sandbell one arm snatch is dumbbell deadlift to high pull

Outdoor option:
Climb x 4min at aerobic training zone effort, same effort down
Climb w/carry x4min at aerobic training zone effort, same effort down.
Pull-up, hang to 10sec mark, pull-up, hang to 20sec mark, continue until forced to drop.
This completes 1 round. Continue for a total of 3 rounds.

Finish with:
12min Tabata – 20sec strong tempo, 10sec shuffle jog, continue until you hit 12min mark.
Sandbell one arm snatch x 20 (see video), Burpees x 10, continue repeating 18/9, 16/8, 14/7, 12/6, 10/5.
*Alternative for sandbell one arm snatch is dumbbell deadlift to high pull

*Aerobic training zone effort is appx 75-85% of max HR – let’s keep it 75-80% range for this one.
*Tempo effort is 85-90% of max HR