Yancy Camp Workout 206

Team, here’s to a great week of training. You have an indoor or outdoor option for 206.

Indoor:
Treadmill at 15% incline x 5min at aerobic training zone effort
Burpees x 30 at 100% effort
Weighted squats x 10
Pull-up, hang x 5sec, continue until forced to drop
This completes 1 round. Continue for a total 6 rounds.

Finish with 15% incline x 20min at aerobic training zone pace.
*Try and tie everything together without breaks in between unless necessary.
*Aerobic training zone effort is appx 75-85% of max HR (for this workout stay in the 75-80% range)
*Modification for the pull/hang portion is to do asst pull-up w/hang or lat pulldowns and hold on to bar for 5sec after each rep (not to exceed 10 reps if you choose this mod)
*If you have a treadmill that goes above 15%, for rounds 2, 4, & 6 go with 30% incline.

Ourdoor option:
Choose a 2.5min out & back or a 5min loop that contains as much elevation change as possible.

Remember, we don’t do burpees to practice for obstacle failure. We do burpees because it’s a great full body exercise that maximizes training time.