Yancy Camp Workout 442

442 is going to be a big session. Fun in a love/hate Yancy kind of way. You may be tempted to want to “race” the workout but I want you to resist this urge.

Phase 1:
Run, bike, row, jacob’s ladder, ski erg, stair climber, air assault bike, or treadmill at incline (or a combination of several) x 10min at low end aerobic effort.

Phase 2:
5k The Hard Way
You’ll need a 100yd football/athletic field or a park/pasture type setting where you can walk off or measure 100yd.
Starting in one of the end zones
Run 100yd
Thrusters (in the other end zone) x 5 (50lb for men and 35lb for women – or similar)
Run x 100yd (back to the end zone you started in)
Burpees x 5
Run x 100yd
Ball slams x 5 (50lb for men and 35lb for women – or similar) – if needed, modify w/broad jump x 5
Run x 100yd
Burpees x 5
Continue repeating this process until you’ve completed 54 reps of 100yd followed by exercise (down & back 27 times). In the past I’ve called this type of workout 54/270 because you run 100yd x 54 times and when finished you’ll have completed 270 reps.
*For set up, you’ll need your thruster weight in one end zone and your slam ball in the other. If you don’t have a slam ball and need to modify, you won’t need anything in one end zone because you’ll be doing broad jump.
*27 coins, marbles, small rocks, or similar can help you keep track of the number of reps you’ve completed. Each time you make it back to the starting end zone, you simply move a coin/marble/rock over to a “completed pile”. Once all 27 have been moved over, you will have completed 54 run/exercise.
*When finished, you will have ran appx 5000m (5k The Hard Way)

Phase 3:
Run, bike, row, jacob’s ladder, ski erg, stair climber, air assault bike, or treadmill at incline (or a combination of several) x 10min at low end aerobic effort.