Yancy Camp Workout 113

45min aerobic training zone pace run. Every 3min mark I want you to sprint for 10sec. *Make sure you do not exceed 10sec.
*Aerobic training zone pace is 75-85% of max HR or if going by feel, comfortably fast.

2nd phase (if possible, start immediately after finishing 1st phase):
Farmer’s walk x 1min, burpee to pull-up x 1min, bar hang until forced to drop, lunges x 2min. This completes 1 round. Continue for a total of 5 rounds.

Finish w/15min aerobic training zone pace run.

*If you haven’t already, I want you to purchase a hand gripper. Every other day I want you working the hand gripper. Examples of set/rep workout: 1) burnout sets each hand, rest x 1min, continue for 5 additional sets. 2) 20 reps each hand, continue 18/16/14/12/10. Rest x 3min & repeat. 3) During treadmill or outdoor runs, carry the hand gripper with you while hitting reps x 1min every 3min mark. As you know, the 2nd most important thing in obstacle course racing is grip & pull strength and grip & pull strength endurance. If you’ll work this in to your training all year, I promise it’ll make a big difference out on course.