Yancy Camp Workout 290

OCR specific Fartlek training:

4min run at low end aerobic training zone effort
Dumbbell step-ups x 20
Pull-ups x 2, hang x 30sec, pull-ups x 2
4min run at tempo effort
Dumbbell step-ups x 20
Pull-ups x 2, hang x 30sec, pull-ups x 2
This completes 1 full round. Continue repeating for a total of 6 rounds.

*You can modify this one by doing every other round at incline on the treadmill.
*For the dumbbell step-ups you’ll have a dumbbell in each hand & do 10 each side for 20 total step-ups.
*Do the step-ups like you see me doing them in the bucket step-up video in your OCR video library – one foot always stays on the bench/box.
*Aerobic training zone effort is appx 70-80% of max HR (hang around the 70-75% range for the low end portions of the workout.
*Tempo training effort is appx 80-90% of max HR (try to hang around 85%)

Bonus:
lateral (side step) band resistance walk (glute medius work) x 10 left & 10 right
Fwd bear crawl x 10sec
Bwd bear crawl x 10sec
bodyweight squats x 10
Sandbell/pancake one arm snatch & release x 10 (5 each side & can be modified by using a dumbbell but you obviously will take out the release).
This completes 1 round. Continue repeating for a total of 8 rounds – try and tie it all together without break.
*There’s a video in your OCR video library where I demonstrate numerous exercises with the sandbell/pancake – the one arm snatch is in there.