Yancy Camp Workout 343

Phase 1:
20min run at aerobic training zone effort (zone 3)

Phase 2:
400m track or similar distance at different location where you’ll be able to do the exercises listed below:
Run 400m at tempo effort
Body roll across track infield (or appx 50 yards/meters)
Run x 400m
Burpee to broad jump – across the field
Run x 400m
Bear crawl – across the field
Run x 400m
Burpee to broad jump – across the field
Run x 400m
Backward bear crawl – across the field
Run x 400m
Push-ups x 30
Run x 400m
Split squat jumpx x 30
Run x 400m

Phase 3:
Run x 5min at aerobic training zone effort (zone 3)
Pull-up x 1 to toe to bar x 2 to hip slaps x 4 to hand position change x 8 to hip slaps x 4 to toe to bar x 2 to pull-up x 1 to hang until forced to drop (not to exceed 1min hang time at the end)
This completes 1 round. Continue repeating for a total of 5 rounds.
*The above grip and pull routine can be modified with the following:
Knee lift x 4 to hand position change x 8 to knee lift x 4 to hang until forced to drop (not to exceed 1min hang time at the end).

Bonus:
Incline treadmill x 2000′ elevation gain at aerobic training zone effort (zone 3)

Bonus #2:
This is a workout I’ve been having Ryan do in prep for Tough Mudder X this Friday in Hugo Minnesota. Tough Mudder X is a 1 mile long course with 10 obstacles and 10 fitness/lifting stations.
Run x 90sec at 90% effort
Box jumps x 15
Run x 90sec
95lb cleans x 15
Run x 90sec
65lb shoulder press x 15
Run x 90sec
15lb wall ball x 15
Run x 90sec
Pull-ups x 15 (kipping allowed at TMX)
Rest x 2min
This completes 1 round. Continue repeating for a total of 2 rounds.