Yancy Camp Workout 57

7min run at tempo pace, lunges x 30, push-ups x 20, pull-ups x 10, sandbell or sandbag box squats x 20, farmer’s walk x 60sec, pull-ups x 2, 30sec hang, pull-up x 1. This completes 1 round. Continue repeating for a total of 8 rounds.
*Tempo pace is appx 85-90% of max HR, or if going by feel, comfortably fast but right on the verge of uncomfortable.
*Pull-ups can be replaced with lat pulldowns or assisted pull-ups.

Bonus Workout:
In prep for Spartan World Championship, I’ve been having the athletes do a lot of heavy carry work. Here’s a recent workout I had them perform. It can be an indoor or outdoor workout and should be completed at aerobic training zone pace:
Outdoor version using a climb in your area that would normally take you appx 30-40min:
Climb while carrying 40lb (log or rock is the best because you can leave it at the top) x 5min, run to the bottom, turn around, and run back up to where you dropped the weight, carry up x 5min, run to the bottom, turn around, and run back up to where you dropped the weight, continue repeating this process until you get the weight to the top.
Indoor version using a treadmill:
15% incline w/sandbell or sandbag carry x 5min, 15% run x 10min, 15% carry x 5min, 15% run x 20min, 15% carry x 5min, 15% run x 30min.
**Aerobic training zone pace is 75-85% of max HR or if going by feel, comfortably fast – right around marathon race pace.