Yancy Camp Workout 240

This is designed to be completed inside using a treadmill but it can definitely be completed outside. If completing outside, you can go with trail, road, or track. If going with trail or road, I recommend working in as much elevation change as possible.

No incline x 6min at low end aerobic training zone effort
15% incline w/sandbell, sandbag, or other weight resistance x 4min at aerobic training zone effort
Weighted lunges (sandbell, sandbag, or dumbbell in each hand) x 30
Bar hang w/hand release to hip slap x 20 (10 each side)
Plank w/hip circles x 30 – see video
Sandbell or dumbbell one arm snatch x 20 (10 each side) – see sandbell video
15% incline x 6min at low end aerobic training zone effort
15% incline w/sandbell, sandbag, or other weight resistance x 4min at aerobic training zone effort
Repeat four exercises

This completes 1 round. Continue repeating for a total of 2-3 rounds (3 rounds if you’ve worked up to 60min+ training sessions.

*Aerobic training zone if appx 70-80% of max HR. For the low end atx hang in the 70-75% range and for atz hang around the 75-78 range.

*If you struggle with the bar hang w/hand release to hip slap x 20, a great alternative is to use a lat pulldown machine attachment that allows you to hold on with one hand while reaching down to touch the hip with the other then switching hands. The seated cable row attachment handle works well for this alternative.
*A tip for helping you master the bar hang w/hand release is making sure you start with loaded arms and complete as many as possible until you’re forced to hang with straight arms. This is how you want to tackle monkey bars and rigs out on course as well. Start with loaded arms and maintain this position as long as possible.