Yancy Camp Workout 397

The main body of 397 is a workout I had all the full time OCR roster athletes do this week. I’m also throwing in two bonus workouts. The first one leans toward the athletes I coach who are leaning toward races like Tough Mudder X and Spartan Stadium Races and the second bonus is a staple for the athletes leaning toward longer races.
*I don’t recommend adding both bonuses to the main body of the workout. Save them for later in the week.

Run x 5min at low end aerobic effort
Dumbbell one arm snatch x 10 (5 each side – switching hands each rep)
Push-ups x 10
Side to side squat jump w/kettlebell or sandbell row x 10 (5 each side)
Pull-up x 1 to hand position change x 20 to pull-up x 1
This completes 1 round. Continue repeating for a total of 10 rounds.

Bonus #1:
Row x 1000m at tempo effort
Power clean x 10
Burpees x 10
Overhead press x 10
Pull-ups x 10
Row x 900m at tempo effort
Repeat exercises – all x 9
Continue repeating:
800m – exercises x 8
700m – exercises x 7
600m – exercises x 6
500m – exercises x 5

Bonus #2:
Tire drag x 30min at aerobic effort
*If you don’t have a tire drag system, trailtoes.com provides an great inexpensive set-up. You can find the info on the YancyCamp.com website in the “Affiliate” section and there’s a discount code.