Yancy Camp Workout 207

High five and fist bumps team! We have some newcomers to the program. Welcome to the team and make sure you get all your testing completed this week and log your results in your OCR test tracking log. It’s been awhile since we’ve done 54/270 so here it is. Enjoy and for all you veterans to the program, let’s go out and set a new PR with this one. For you newcomers, get ready for a mentally and physically challenging experience.

Here are the details:
1) Make sure you have 27 coins, small rocks, marbles, or similar.
2) You’ll need a 100yd flat field
*Mark off 91m if you’re on a field that’s not marked in yards. Most soccer fields are 90-120m in length. Most Rugby fields are 100m in length from goal line to goal line which is 109yd. If using a 100m field just walk off 9 steps to shorten the length to 100yd.
3) Place your 27 coins or whatever you’re using on one end of the 100yd field.
4) Run 100yd to the opposite end zone (or area past the 100yd line marker you’ve set up)
5) Drop and do 5 strict form burpees
6) Run back 100yd
7) Drop and do 5 strict form burpees
8) Move one of your coins from the pile of 27 to a area next to the pile (this will be your “completed” pile).
9) You will continue repeating this for a total of 27 times.
10)This will have running the 100yd distance 54 times and completing a total of 270 burpees.

Start and finish 54/270 with a 15min low end aerobic training zone pace run
*Aerobic training zone pace is appx 75-85% of max HR (hang around 75% for these two 15min runs).

Bonus:
Complete the Yancy Camp Grip & Pull Strength Gold Standard Challenge as a test to see how many reps of the challenge you can complete.
*See instructional video in your OCR Instructional Video Library.
Once you drop complete bucket step-ups x 20 (you can modify and use a sandbell, sandbag, barbell or two dumbbells).
*I prefer the bucket because it works the same muscle groups while also getting you used to dealing with the bucket we have to carry in Spartan Races.
This completes 1 round. Continue repeating for a total of 6 rounds.
*You can use a lat pulldown machine to modify the Grip & Pull Challenge. Select a weight that’s challenging, complete the pulldown then slowly drop the weight and hang on to the pulldown bar until the timer hits 10sec – continue repeating.