Yancy Camp Workout 271
My plan for 271 is to take you on an aerobic fitness journey that includes OCR specific strength training mixed in. Race simulation without you hitting it at race pace.
Run x 6min at low end aerobic training zone effort
Side to side squat jump w/sandbell row x 30 (see video in OCR Instructional Video Library) *You can modify with a kettlebell or dumbbell if needed.
15% incline x 6min at low end aerobic training zone effort (if doing this workout outside try to include as much climbing as possible for this 6min running portion of the workout.
Mountain climbers x 30 immediately followed by Alternating V-up x 30
Run x 6min
10/100 for max reps – see video (you can modify and use a lat pulldown machine or band assist)
15% incline or outdoor run x 6min
Bucket step-ups x 30 (you can modify and use a sandbell or kettlebells/dumbbells (one in each hand)
Run x 6min
Backward bear crawl x 10yd, forward bear crawl x 10yd, bodyweight squats x 10, continue repeating but drop bodyweight squats down to 8/6/4/2 for remaining 5 sets
15% incline or outdoor run x 6min
Pull-up to toe to bar x 10 (If needed, you can modify with bar hang x 3sec followed by knee lift x 10)
Run x 6min
Lightweight kettlebell or dumbbell (one in each hand) deadlift x 30
15% incline or outdoor run x 6min
Heavy kettlebell or dumbbell (one in each hand) deadlift x followed by pull-up – this completes 1 rep – continue for a total of 10 reps (if possible stage the weights right under the pull-up bar)
*One of the goals with this workout is to tie everything together without break while also keeping all the running/climbing efforts at low end aerobic training zone effort.
*Aerobic training zone effort is appx 70-80% of max HR (hang around 70-75% for these running/climbing sections)
Bonus:
Brick – 20min on the bike at high end aerobic training zone effort followed by 20min run at low end aerobic training zone effort.
The first portion of 271 will take 1+ hours to complete. If your schedule allows, tie the bonus on to the end of 271 and go straight in to it without rest.
