Yancy Camp Workout 390

I’d like to get everyone re-tested now that we’re officially rolling in to off-season. For everyone who’s been in the program for two months or more, we’re going to complete all 5 fitness tests over the course of two days. If you’ve signed up within the last two months I’ll provide a workout below for you to do instead of the testing.

*You all should have completed the five fitness tests after signing up. After re-testing, make sure you log your new results in your online OCR testing log. This is very important over a long period of time because you can keep track of your progression.

Make sure you split up the Treadmill 15% x 15min for max distance and 3200m run on two different days. Also, make sure you split up the 10/100 and max pull-ups tests on two different days. The burpees x 5min for max reps can be completed on any day.

*Workout for athletes who’ve completed testing within the last 2 months:
15% incline x 3min at easy effort
15% incline x 2min at aerobic effort
15% incline x 2min at tempo effort
15% incline x 2min at threshold effort
This completes 1 round. Continue repeating for a total of 5 rounds.

2nd phase:
Bar squats x 8
Pull-up x 1 to hand position change x 30 to pull-ups
This completes 1 round. Continue repeating for a total of 5 rounds.