Yancy Camp Workout 433

For 433 we’re going to completely step away from running and starting with this workout, I want you taking 3-4 days off from any running. Today the aerobic conditioning piece is going to be some other type of training. I’m bringing back Phase 2 from 430. I received a ton of epic feedback from that section of 430 and I want to bring it back periodically so you can continue to see improvement. Enjoy!

Phase 1:
Using 2 or more of the following pieces of equipment, I want you going to 30min at aerobic effort while switching back and forth between different equipment every 5min:
Bike, Rower, Stairclimber, Ski Erg, Air Assault Bike
*If you have access to all 5, I’m a big fan of you working all 5 in during this 30min session.

Phase 2:
Complete the following movements x 20sec for max reps – 40sec rest between each exercise
Weighted box squats
Push-ups
Weighted step-ups
Pull-ups
Thrusters
Hand position changes
One arm dumbbell or sandbell snatch
Burpees
This completes the opening benchmark round.
For round 2 – you’ll have 30sec (30sec rest) to complete the same number of reps for each exercise
Round 3 – 40sec (20sec rest)
Round 4 – 50sec (10sec rest)
Round 5 – 60sec (no rest)
*If weighted, go with a weight that’s heavy but doesn’t require any deviation from clean/safe lifting mechanics.
*There’s zero “extra” rest between rounds. Example – once the 40sec rest period is complete after the set of burpees x 20sec, you move right in to the 30sec set of weighted box squats.

Phase 3:
Same as Phase 1 but knock it down to 20min.