Yancy Camp Workout 277

We’re starting 277 with the 15% incline x 15min for max distance test. Most of you completed this test during the first 1-2 weeks after signing up. This will be a re-test for you. For anyone who hasn’t completed this test, make sure you get it done!
*Make sure you log your new or first time results in the “Log OCR Trial Results” Folder.
*Logging results anytime you complete a test or challenge is very important. It’s very motivating to see your results improve and to be able to access your trial results folder over time to see your progression.

Workout 277:

15% x 15min for max distance.

2nd phase:
Run x 7min at low end aerobic training zone effort.
Tire drag, stair climber, or 30% incline x 3min at tempo effort.
Dumbbell dead lift x 6, pull-up to toe to bar x 5 (this completes 1 round of dead lift & pull-up to toe to bar – continue repeating for a total of 3 rounds without break).
Everything listed above for 2nd phase completes 1 round – continue repeating for a total of 6 rounds.

*Aerobic training zone effort is 70-80% of max HR (hang around 70-75%)
*Tempo effort is appx 80-90% of max HR
*If needed, you can replace/modify toe to bar with knee lift