Yancy Camp Workout 45

Track or trail/road area where you can approximate distances: 400m run (starting at common start on the track) at high end of tempo pace, when you finish 400m, sandbell or sandbag lunges x 50m (top of curve), from this point, 400m run (you’ll finish where you dropped your bag), sandbell lunges x 50m, continue repeating this process until you travel 400m with the lunges (8 sets).
Start and finish this workout with a 15min aerobic training zone pace run.
*400m pace should be appx 1600m/mile race pace (6min miler would be 90sec 400m)
*Aerobic training zone pace is 75-85% of max HR, or if going by feel, fast but always feeling comfortable you could crank up the pace.
Bonus Workout:
Row x 500m, 20lb wall ball x 20, pull-up x 1 & toes to bar x 1 x 5, rope climb x 1, burpees x 10, 400m run. This completes 1 round. Continue for a total of 10 rounds. *Tempo pace for this workout.
*This is a tough workout I have the athletes do periodically. Enjoy it! Even the top level athletes take appx 70min to complete.
*If you don’t have access to a rope climb, you can replace that section with 5 towel pull-ups.
*If you have to do the run on a treadmill, don’t start measuring your distance until the treadmill gets up to desired speed.