Yancy Camp Workout 227

For many of us, unless you have OCRWC or World’s Toughest Mudder coming up, our “A” races are behind us and it’s time to start moving in to base building season. This session is going to be a brick session (two aerobic pieces tied) allowing us to increase the aerobic duration without it all being running. We’ll be doing this periodically during this training phase. If you’ll consistently stick with our base building over the next appx 4 months, you’ll see awesome results out on course in 2017. We’ll be doing plenty to keep you sharp as well but building the aerobic engine will pay many dividens. Enjoy!

20min run at low end aerobic training zone effort
40min bike at low end aerobic training zone effort
20min run at low end aerobic training zone effort
*Rose will be out on the trails for the two running sections.
*Tie all three pieces together with no rest period in between.
*Aerobic training zone is appx 70-80% of max HR – for this workout stay in the 70-75% zone.

2nd phase:
Farmer’s walk x 60sec
10/100 for max reps
Burpees x 10
Bucket step-ups x 10 (you can modify with sandbell or dumbbell in each hand)
This completes 1 round – continue repeating for a total of 5 rounds.