Yancy Camp Workout 347

Phase 1:
15% incline x 60min at aerobic (zone 3) effort – *compare distance covered and HR to the recent effort I programmed for you.
*You can modify this and get out on a local trail route and go for 60min at aerobic effort.

Phase 2:
Run, run at incline, bike, row, stairclimber, or arc trainer x 2min at slightly above threshold effort.
Heavy weighted step-ups x 10
Pull-up, asst pull-up, or lat pulldown x 10
Toe to bar or knee raises x 10
Side to side squat jump w/sandbell or kettlebell row x 10
Push-ups x 10
Plank w/hip circles x 10
This completes 1 round of phase 2. Continue repeating for a total of 5 rounds.

*If possible, tie phase 2 right on to the tail end of phase 1.
*Aerobic effort is appx 70-80% of max HR
*For the “slightly above threshold effort”, you’re going with an effort that is above the comfort level you felt while in zone 3 and it’s an effort you couldn’t hold for a long period of time without the body starting to shut down on you.

Bonus:
200m EMOM (every minute on the minute) x 12 – *you need a 400m track for this bonus workout.
Start timer
Run 200m (log time)
Rest until timer hits 1min mark
Run 2nd 200m (log time)
Rest until timer hits 2min mark
Continue repeating this process until you’ve completed 12 200m runs.
*If you’re unable to run the 200m in 42sec or less (18sec rest or more between each), move the distance down to 100m EMOM.