Yancy Camp Workout 341

You can do this workout inside or outside:

Phase 1:
1min hill repeats x 12 at above threshold effort
2min aerobic effort recovery (if inside, crank pace down to an aerobic effort & if outside, aerobic recovery effort down).
Start and finish Phase 1 with a 12min aerobic training zone effort (zone 3) run.
*If indoors, the 12min finish will be at incline.

Phase 2:
Weighted step-ups x 20
Burpee to pull-up x 20
Weighted step-ups x 20
Bar medley: Pull-up x 1 to toe to bar x 2 to hip slaps x 4 to hand position change x 6 to pull-up x 1 to bar hang until forced to drop.
This completes 1 round. Continue repeating for a total of 3 rounds.

*Bar medley can be modified:
Bar hang x 10sec, knee lift x 2 to hand position change x 6 to bar hang x 10sec or a tougher version somewhere in between this version and the one listed in Phase 2.
If possible, knock it out exactly as listed.

*Aerobic training zone effort (zone 3) is appx 70-80% of max HR.
*You’re going to find “above threshold” somewhere in zone 4 and if going by feel, this is the point where the blood concentration of lactate is increasing fast and an effort you couldn’t hold for an extended period of time – aka we’re out of the comfort zone 🙂