Yancy Camp Workout 355

Throwing one of our 2016 Challenges at you this week. Many of you will remember this one and for many of you, this will be a brand new challenge. You’ll need access to a 400m track for this challenge. You can
use a treadmill or a section of road or trail for this challenge but if you’re going for an official mark to log in the Challenge Scoreboard, you need to do it on a 400m track.

400 Burp Challenge:
Start timer
Run 400m
Complete as many strict form burpees until timer reaches 3min
Run 2nd 400m
Complete as many strict form burpees until timer reaches 6min
Continue repeating this process for a total of 24min (8 total rounds).
Your score is how many total strict form burpees you complete in the 8 rounds.
*You’ll need to keep track of your count each round (quickly jot down the number before going out for next 400m run or have someone help you keep track).
*Pacing is very important for this test. If you run your 400m too fast, you’ll be wrecked and unable to complete many burpees. If you run too slow, you’ll have very little time to complete many burpees.
*Document your score in your OCR Challenge Log.

Phase 2:
30min run (trail if possible) at aerobic (zone 3) effort.
*If indoor go with 15-30% incline.
*Aerobic effort is appx 70-80% of max HR.

Phase 3:
Weighted step-ups x 30
Heavy farmer’s carry x 30sec
Sandbell or kettlebell row x 30
Pull-up x 1 to hand position change x 10 to toe to bar x 2 to hip slaps x 4 to pull-up x 1 to hang x 30sec
This completes 1 round. Continue repeating but drop step-ups & row reps down to 26/22/18/14/10 for remaining 5 sets.
*Move through all 6 rounds without break if possible.