Yancy Camp Workout 230

15%, 30%, or 40% incline on the treadmill x 5min at low end aerobic training zone effort
Bucket, sandbell or dumbbell step-ups x 20
Pull-ups x 1 followed by hand release to hip slap x 2 (1 left & 1 right) x 10 – *take as long as needed to complete a 10 reps
Burpees x 10
*Rose will be completing this workout outside in Seattle.

This completes 1 round.
Continue repeating for a total of 8 rounds.
Finish with a 15min low end aerobic training zone effort run (inside or outside)
*You can easily modify this workout and take it outside if you want. The 5min climbing sections can be outside on the road, track, or trail. Just make sure you finish each 5min run close to your exercise station.
*Aerobic training zone effort is appx 70-80% of max HR

Enjoy this one! We had huge success at Spartan World Championships and OCR World Championships. At Spartan we had a huge percentage of athletes complete the obstacles without failure and dramatically improve their finishing placement compared to 2015. At OCRWC we have a huge perccentage of athletes finish with their bands as well as improve their finishing placement compared to 2015. Huge congrats to you all. I’ll soon be releasing detailed analytical data on how you did in 2015 compared to 2016 at Spartan WC when compared to the entire field of registered athletes and then I’ll get to compiling the same data for OCRWC. Thanks again!