Yancy Camp Workout 294

For anyone who hasn’t already, make sure you request to be added to our closed group Facebook page called Yancy Camp Athlete’s and Coaches. It has proven to be an quick and effective tool for allowing great communication between the group. We have the forum on the website, but it wasn’t accomplishing the level of communication I’ve seen with our FB group. I kind of checked out for a week while on spring break vacation with the family. Please let me know if you have any unanswered questions or anything else I can help you with or have possibly forgotten to help you with after you’ve asked me a recent questions. Thank you all for trusting me with your OCR training and if you ever need anything, please don’t hesitate to reach out with a PM for my Yancy Camp or Yancy Culp FB page.
*I’ll be in LA next weekend for the 8 hour Toughest Mudder. Hope to see some of you there. I’ll be there coaching Miguel, April, Morgan, Mark Jones, Adriane Alvord, and of course I’ll be there to help any of you who’ll be there.

There are several options with 294:
1) you can complete the six rounds outdoors on the road, track, or trail.
2) you can complete the six rounds indoors at incline.
3) you can complete the six rounds on the treadmill and move back and forth between flat & incline.

Run x 4min at low end aerobic training zone effort
Row x 500m at appx 95% effort (replace with burpees x 105sec if you don’t have access to a rower)
Bucket, sandbell, or dumbbell step-ups x 20
Sandbell or kettlebell row x 30
Bar hang x 30sec followed by 3 pull-ups
This completes 1 round. Continue repeating for a total of 6 rounds.
After you complete the 6th round, finish w/30min run or climb at low end aerobic training zone effort.
*Morgan has Toughest Mudder coming up next weekend and won’t be doing any more long duration (90min+) workouts leading up to the race.

*There are two key goals with this workout.
1) The row (or burpees) at appx 95% puts you in a situation where the strength training is going to be tough and that’s by design.
2) I want you focused on quickly settling in to a comfortable run effort during the 4min run/climb sections after finishing the strength portion of each round.

*Aerobic training zone effort is appx 70-80% of max HR.