Yancy Camp Workout 399

This is a fun and highly productive session. The goal for these type workouts is to allow you to cover threshold speed multiple times by allowing you to recover your HR during the low end aerobic sections. Make sure you maintain clean running mechanics while carrying your speed during the threshold efforts. Enjoy!

Fartlek (lactate tolerance):
Run x 2min at low end aerobic effort
Run x 1min at threshold
Run x 3min at low end aerobic effort
Run x 90sec at threshold
Run x 4min at low end aerobic effort
Run x 2min at threshold
Weighted step-ups x 20 (10 each leg)
Elbow plank w/side to side roll x 20
Pull-up x 1 to hand position change until forced to drop (not to exceed 50)
Side to side squat jump w/kettlebell or sandbell row x 10
Plank w/hip circles x 20
Pull-up x 1 to hand position change x 20
This completes 1 round.
Continue repeating for a total of 3 rounds.

*Threshold – if you’re not 100% sure what your threshold effort is, think 1 mile/1600m race