Yancy Camp Workout 344

Versa Loop warm-up (see video)

Phase 1:
15% incline on the treadmill or trail run x 60min at aerobic training zone effort (zone 3).
If on the treadmill, I want you to keep track of how much distance you cover in the 60min while in zone 3.
*Aerobic training zone effort (zone 3) is appx 70-80% of max HR.

Phase 2:
Weighted box step-ups x 20
Sandbell rows x 30
Pull-up x 1 to toe to bar x 2 to hip slaps x 4 to hand position change x 6 to pull-up x 1
This completes 1 round. Continue repeating but drop step-up and row reps down to 18/26, 16/22, 14/18, 12/14, 10/10 for the final rounds.

Since adding the strength portion of the Yancy Camp 300 Challenge to Workout 342, I’ve had a lot of requests for the full challenge. For your bonus I’m providing the full details again. Enjoy!

Run x 300sec for max distance
Thrusters x 6 / pull-up x 3 / Burpees x 6 / continue repeating x 300sec for max reps
Run x 300sec for max distance

Scoring the runs:
1 point for every 1/100th of a mile you run.
Example – .85 miles in 5min = 85 points
*If running meters/kilometers, convert to miles and score
Example – 1300 meters / 1.3 kilometers converts to .8077 miles – round up to .81 for 81 points.

Scoring the strength training portion:
1 point for every strict form rep you complete.

Combine all three scores for your total. 300 is the Gold Standard and was only accomplished by a few people several months ago when this was a challenge I opened up to the public.

Running: Can be completed on a treadmill or 400m track.
Thrusters: Guys – 45lb or 20kilo & Girls – 30lb or 13.5kilo.
Pull-ups: Strict form with no kipping using a horizontal bar. Pull-up grip will have the palms facing forward.
Burpees: strict form – chest must touch the ground, feet must leave the ground, hands must get above head, and you must achieve full hip extension each rep.