Yancy Camp Workout 333

1st and 2nd phase can be completed indoor or outdoor. If possible, time them together without a break in between. If indoor, you can go with flat or incline. If doing phase 2 outdoor, you’ll need to time the running in a way that has you close to your workout station after each 3min running section.
*Ryan is training for Spartan NBC Palmerton so this will be at 30-40% incline for him.
*Ryan is also up in Alaska with Matt for appx one week. They’ll be crushing some big training sessions together. Keep an eye on their social media. I’m confident they’ll be posting while training together.

1st phase:
3min run at low end aerobic training zone effort
90sec run at slightly above threshold effort
This completes 1 round. Continue repeating this process for a total of 7 rounds (31:30 total time)

2nd phase:
Run x 3min at aerobic training zone effort
Bucket or sandbell step-ups x 10
Pull-ups x 10 (can be modified with asst pull-ups or with lat pulldown machine)
Thrusters x 10
Push-ups x 10
Backward bear crawl x 10yd
This completes 1 round. Continue repeating for a total of 7 rounds.
*Tackle the exercise stations at above threshold effort.

Bonus:
45min (or longer) trail run at aerobic training zone effort.
I recommend completing this bonus on a different day than 333. If you find yourself stuck in the gym normally, this is my challenge to you to get out on a local trail and get this one in. Just about no matter where you live, there’s a trail somewhere close. Please take a picture while you’re out on the trail and post it to the Yancy Camp OCR Athletes & Coaches Closed Facebook Group. This gives me a chance to mentally connect with your running spot. Enjoy!