Yancy Camp Workout 212

This workout can be performed on the treadmill or outside.

Fartlek:
3min easy aerobic base effort run
2min aerobic training zone effort run
1min strong tempo effort run
Burpee to broad jump x 5
This completes 1 round. Continue repeating for a total of 8 rounds.
Finish w/12min aerobic training zone effort run.

*Rose will be doing this workout on a trail with a long sustained incline of appx 10-15% in prep for Tahoe.
*15% incline is perfect if you’re doing it inside on a treadmill. If doing this workout outside, you can do it on the flats, or include and include as much incline as possible. It’s a great session no matter what the terrain will be like at your next race.
*Aerobic training zone effort is appx 75-85% of max HR (3min section you’ll be appx 75% & 2min section you’ll be appx 80%)
*Tempo effort is appx 85-90% of max HR

Bonus:
Bucket step-ups x 30
Burpees 10
Pull-ups x 10 and hang on bar until forced to drop after last rep
Continue repeating but drop reps to:
28/9/8
26/8/8
24/7/7
22/6/6
20/5/5
Tie everything together without break if possible.
*Alternative for pull-ups can be assisted pull-ups or lat pulldowns