Yancy Camp Workout 214

Several ways you can accomplish this one. It’ll be a ton of fun and your legs will darn sure remember this one.

Start timer:
Hill or mountain climb x 4min at strong tempo effort.
The moment you hit the 4min mark, complete strict form burpees x 20.
Stop timer the moment you complete 20th burpee.
5min recovery while shuffle jogging down (*Before starting recovery run, make sure you mark the spot where you completed the run)
Once your reach the bottom and hit the 5min mark, repeat the run and stop at the exact spot where you hit 5min mark on first run.
Complete as many burpees as you can until you reach the time it took you to complete the run & 20 burpees the first rep.
Once you hit that mark, record (or take mental note) the number of burpees you completed.
Continue repeating until you’ve completed a total of 10 reps.

Log the number of burpees you complete for reps 2-10 and divide by 9. This is how you score this workout. The higher the number the better!
*If the time runs out before you have time to finish the run and complete any burpees, you’ll score a 0 for that rep.

Here’s an alternative:
If you don’t have a hill/mountain that will accommodate a 4min climb, choose any trail, road, or track in your area.
Follow the same outline as above but when you complete the burpees each set, shuffle jog around the finishing area x 2min for your recovery (no walking – easy shuffle jog pace).
Once you hit the 2min recovery mark, start your timer and run back to where you started rep 1 and complete as many burpees as you can until you hit the time it took you to complete rep 1.
Continue repeating until you complete 10 reps and follow the same scoring system listed above.
*If using a track, during your 2min shuffle jog recovery, make your way back to where you started your first rep.

Bonus:
15% incline on the treadmill x 5min at tempo effort.
10/100 gold standard grip & pull challenge until forced to drop.
Continue repeating for a total of 6 rounds.
*Alternative to 10/100 challenge is using a lat pulldown machine – pulldown using the heaviest weight you can manage, hang until you hit 10sec mark, continue repeating until you can no longer pull and/or hang on to the bar (stop before you’re forced to let go of the bar).