Yancy Camp Workout 348

It’s time to test. If you’ve been in the program for 3 months or longer, I’d like for you to take the next few days and re-test your 15% x 15min for max distance, 2 mile/3200m run, 10/100 challenge, 5min burpee test for max reps, and max pull-ups test. Make sure you do the 15% x 15min and 2 miles/3200m test on separate days and you’ll also want to do the 10/100 & max pull-ups on separate days as well. As always, don’t forget to log your results in your online OCR trials results folder once you’ve completed. Testing periodically is a great motivator! Also, I’ll have our two recent challenges up on the scoreboard within the next few days so you can log your results from your previous testing or you can complete the challenges for the first time and get your results logged. Enjoy 348 – it’s a good one!

Phase 1 (can be completed inside or outside:
15% incline x 4min at aerobic training zone (zone 3) effort
15% incline x 2min for max distance
15% incline x 2min w/weight (guys 40lb & girls 30lb) for max distance
This completes 1 round. Continue repeating for a total of 5 rounds.
For each round, make a mental note of your total distance covered for the 4min max distance section, then you’ll settle in to your 4min aerobic section that starts the next round. The goal here is to get your HR recovered back down in to comfortable zone 3 aerobic, then drop the hammer on the max distance section.
*Outside option – Follow the same 4min/2mim/2min on the trail or road. If on the trail you can use rocks or logs and if on the road, you can stage a weight implement so you can make your way back to this area after your 4min aerobic effort.
*Start and finish w/15% x 10min at low end aerobic effort.
*Aerobic training zone is appx 70-80% of max HR
*It’s fine if the weight isn’t exactly what I call for above.

Phase 2:
Weighted step-ups x 20
Push-ups x 20
Sandbell or kettlebell rows x 20
Pull-ups x 1 to hand position change x 20 to pull-up x 1
Mountain climbers x 20
Burpee to one arm snatch x 20
This completes 1 round. Continue repeating but drop reps down to 18/16/14/12/10 for remaining 5 rounds.
*If needed, you can modify the pull-up x 1 to hand position change x 20 to pull-up x 1 by using a resistance band for the entire time you’re on the bar.