Yancy Camp Workout 333

1st and 2nd phase can be completed indoor or outdoor. If possible, time them together without a break in between. If indoor, you can go with flat or incline. If doing phase 2 outdoor, you’ll need to time the running in a way that has you close to your workout station after each 3min running section.

1st phase:
3min run at low end aerobic training zone effort
90sec run at slightly above threshold effort
This completes 1 round. Continue repeating this process for a total of 7 rounds (31:30 total time)

2nd phase:
Run x 3min at aerobic training zone effort
Bucket or sandbell step-ups x 10
Pull-ups x 10 (can be modified with asst pull-ups or with lat pulldown machine)
Thrusters x 10
Push-ups x 10
Backward bear crawl x 10yd
This completes 1 round. Continue repeating for a total of 7 rounds.
*Tackle the exercise stations at above threshold effort.

Bonus:
45min (or longer) trail run at aerobic training zone effort.
I recommend completing this bonus on a different day than 333. If you find yourself stuck in the gym normally, this is my challenge to you to get out on a local trail and get this one in. Just about no matter where you live, there’s a trail somewhere close. Please take a picture while you’re out on the trail and post it to the Yancy Camp OCR Athletes & Coaches Closed Facebook Group. This gives me a chance to mentally connect with your running spot. Enjoy!