Yancy Camp Workout 381

As promised, we’re going to dive even deeper in to our grip strength training this off season. It doesn’t matter what level of racer you are, you’ll enjoy the benefit.
1) You’re a high level OCR athlete that’s competing for podiums – you’ll be able to trust your grip when pressing the running pace harder and arriving at obstacles with a high heart rate
2) You’re starting to run clean races but you’ve been running conservatively because you want to make sure your heart rate is low when you arrive at the obstacles – you’ll now be able to start pressing the running pace harder.
3) You’re very close to running your first clean (obstacle failure free) race but that rig, twister, rope, funky monkey, olympus, pegatron, stairway to heaven, etc. is holding you back – committing to the training so you can take your grip strength to a higher level will get your over this final obstacle!
4) You’re struggling with numerous grip strength obstacles out on course – devoting quality work time to improve your grip and pull strength & grip and pull strength endurance must be a big part of your focus and I promise you’re at the right place to make this happen.

Every single OCR athlete falls in to one of the four categories above. No matter which category you fall in, I promise to do everything I can to help get you to the next level to ensure we’re all conquering the obstacles the race directors and course designers throw at us. Let’s leave them scratching their heads wondering why so many are conquering their course!

381:
5min run at aerobic (zone 3) effort
Farmer’s carry x 1min
Sandbell or kettlebell row x 20 (15 each side – switching hands every rep)
One arm dumbbell snatch x 10 (5 each side – switching hands every rep)
Pull-up x 1 to toe to bar x 2 to hip slaps x 4 to hand position changes x 8 to pull-up x 1 to bar hang until forced to drop or until you reach 30sec of hang time (wet your hands with a wet towel before you get on the bar to complete this section).
This completes 1 round. Continue repeating for a total of 8 rounds.

*Start and finish w/15min run at aerobic effort.
*If indoors, you can go with an incline on the treadmill for every other round of 381.

Bonus:
Hand gripper training
Max reps x 30sec each hand
Rest x 30sec
Max reps x 25sec each hand
Rest x 25sec
Continue repeating 20sec/15sec/10sec/5sec