Yancy Camp Workout 414

Choose your attitude every single day! No matter the circumstances, nobody can take away the power you have each day to choose your attitude. Be the type of person people gravitate toward because of your passion for serving others around you. Smile big and often my friend!

414 can be completed inside or outside. If outside, you’ll need an incline that takes you appx 1min to ascend. If inside we’ll be using 15% incline. I’ll draft the workout as if you’re doing it inside and provide the basic changes needed to do it outside. Enjoy!

Warm-up:
10min run at low end aerobic effort

414:
15% x 2min at low end aerobic effort
15% x 1min at above threshold (zone 4) effort – uncomfortable!
Continue repeating for a total of 30min
Thrusters x 50 at max effort (guys 50lb & girls 35lb)
Rope or towel assisted pull-ups x 20
Rope or towel rows x 10
Continue repeating without break – 18/9, 16/8, 14/7, 12/6, 10/5
Finish w/30min run at low end aerobic effort

*If outside:
After completing the 1min ascent, shuffle jog down at a pace that takes you 2min to complete the descent.
For the assisted pull-ups, a section of rope thrown over a tree limb or any horizontal surface will work great.

Bonus:
Complete our 400 Burp For Those Who Would fundraiser challenge – details can be found at the top of the YancyCamp.com homepage. Make sure you log your results.
*Don’t do the bonus the same day as 414. Choose a day where you can do it by itself or add it to a day when you don’t have a big workout planned.