Yancy Camp Workout 205

This workout is set to be similar to a race that you can complete indoors or outdoors. You can scale this workout down by just completing 1 round.

Outdoor version:
1 mile/1600m run at tempo pace (out and back or loop) to include as much elevation change as possible in your area.
Burpee to pull-up to toe to bar x 10
Repeat run
Bucket step-ups x 40 (see video in your OCR video library)
Repeat run
Dumbbell or similar farmer’s walk (one in each hand) x 30sec, one arm dumbbell snatch x 20 (10 each side). Continue repeating farmer’s walk & snatch for a total or 3 rounds.
Repeat run
Push-ups x 10, toe to bar (or modify with knee lift) x 10. Continue repeating push-ups & toe to bars for a total of 3 rounds.
Everything above completes 1 round. Continue for a total of 2 rounds.

Outdoor version:
Runs will be completed on a treadmill
1st & 3rd run will be first 1/2 mile/800m flat and 2nd at 15%
2nd & 4th run will be first 1/2 mile/800m at 15% and 2nd flat

*Tempo pace is 85-90% of max HR
*Modification for burpee to pull-up to toe to bar – burpees x 10 followed by lat pulldowns x 10 or assisted pull-ups x 10 followed by bar hang with knee lift x 10.