Yancy Camp Workout 449

We’re going simple with 449 but over the years, I’ve found these workouts to be very effective with the high level OCR athletes I’ve coached and they enjoy them. It’s programmed to be a running workout but if needed, you can modify with another form of aerobic activity or a combo of several different options.

Run x 3min at aerobic (zone 3) effort
Burpees x 1min at 95% effort
Run x 3min at aerobic (zone 3) effort
Lunges x 3 to split squat jumps x 4 x 1min at 95% effort
Run x 3min at aerobic (zone 3) effort
Push-ups x 6 to pull-ups x 3 x 1min at 95% effort
This completes 1 round.
Continue repeating for a total of 4 rounds.
*Without transition time, this Phase is 48min of work. With transition time you’ll probably be somewhere around 52min of work. Once you complete the 4th round, continue running at aerobic effort until you reach a total work time of 1 hour.
*As you hear me say often, a key component to these type workouts is focusing on quickly finding efficient running form asap after completing each 1min workout section. So much of our OCR success out on course depends on how quickly we can find smooth and efficient running form after tackling something other than running out on course in competition or during our workouts. Enjoy!

Bonus:
Complete any one of these Yancy Camp Challenges:
The Burner
400 Burp
Cliim-Grip-Rip-Climb
Nettles Climb/Lift/Carry
400M LT Cage Match
The Geppert
*If you’ve never checked out any of the details for these challenges, simply select “Log Challenge Results” in your online account and you’ll see details for the challenges and instructions for logging your results.