Yancy Camp Workout 281

I’m adding another benchmark test to our training as we continue in our off season. We’ll start to see a subtle shift in the workouts soon and I’m really excited about how your bodies are going to respond to the consistent off season work you’ve put in. I’ll start with the test and follow it with the workout.

We are going to start this test with five levels to choose from.
The five levels are:
8min 1600m/mile
7min 1600m/mile
6min 1600m/mile
5min 1600m/mile
4min 1600m/mile
Pick the level that you feel is closest to your current 1600m/mile PR.
The test:
Run 1600m/mile – rest x 60sec (log time during 60sec rest)
Run 1200m/.75 mile – rest x 60sec (log time during 60sec rest)
Run 800m/.50 mile – rest x 60sec (log time during 60sec rest)
Run 400m/.25 mile – log time

The goal of this test is to have your total time to complete all four runs under the the pace it takes to run the total distance at the level’s pace.

Example: At 8min level pace the total time to run the 4000m is 20:00. If it takes you 20:35, your score is 8-35 (the 8 signifies which level you are and the 35 signifies how many seconds over 20min you are) Of course the lower the score the better.
example: At 7min level pace the total time to run the 4000m is 17:30. If it takes you 18:25, your score is 7-55
Example: At 6min level pace the total time to run the 4000m is 15min. If it takes you 16:08, your score is 6-68.
Example: at 5min level pace the total time to run the 4000m is 12:30. If it takes you 12:57, your score is 5-27.
Example: at 4min level pace the total time to run the 400m is 10:00. If it takes you 11:19, your score is 4-79.
*Once you go negative seconds for a certain level, it’s time to start working on the next level.
*If anyone goes negative in level 4min, we’ll look forward to watching you in the Olympics 🙂
*You can’t cheat the rest period. The moment the rest timer hits 60sec, you must take off on the next run.
*I’ll be making this a Challenge Test in the near future and you’ll have the ability to log your scores in your OCR Challenge Log. Best of luck and may the “track muscle lock up” odds be ever in your favor!
*a 400m track is the best option for this challenge if you want an official mark, but you can use a treadmill if you have to. If using a treadmill, you’ll have to touch the belt with a foot several time during the 60sec rest period when you have your feet off to the side because most treadmills will shutdown if they don’t sense activity.

Now for Workout 281:
Today we’re doing 2 ladders:
Run (inside or outside) or climb at 15% or 30% x 2min at aerobic training zone effort
Burpees x 20
Continue repeating – 2min/18 reps, 2min/16 reps, 2min/14 reps, 2min/12 reps, 2min/10reps
Immediately go in to second ladder:
Run (inside or outside) or climb at 15% or 30% x 2min at aerobic training zone effort
Backward inch worms x 14
Continue repeating – 2min/12 reps, 2min/10 reps, 2min/8 reps, 2min/6reps, 2min/4 reps.

*Backward inch worms – start in the plan position, walk hands back toward your feet (keeping legs straight) until your hands get to your toes, from this position, kick both legs back at the same time which will have you finishing the rep back in the plank position.
*Aerobic training zone is appx 70-80% of max HR. We’ve been hanging around the low end a lot. Now we should be 3-5bpm higher during these 2min run/climbs.

Depending on time you have, finish w/30-45min low end aerobic training zone effort run or climb.

Bonus:
10/100 until you complete 30 reps.
Example – if you complete 7 unbroken the first time on the bar then are forced to drop, rest and then go for round 2. Continue repeating until you complete 30 total reps.
*Remember, a full rep in 10/100 is a pull-up and hang until the timer hits 10sec mark. If you’re unable to hang until the 10sec mark of each rep, that rep doesn’t count. If you’re new to the program, there is a video in your OCR Instructional Video Library that explains 10/100.