Yancy Camp Workout 305

I’ll be going live on the Spartan 4-0 Facebook Page this evening at 8pm eastern time and discussing all things Ultra Beast. Tune in you have time and bring your questions.

305 will have a big focus on heavy carries. Let’s take a look at the Spartan Race series.
There are two types of obstacles out on course where a lot of time can be gained or lost, and these obstacles are heavy carrier and barbed wire crawl. Even when moving fast, they take a long period of time to complete. Most obstacles are conquered in 20-30sec or less. These two take much longer than that, and with proper training, much time can be gained. There will usually be 2 or more heavy carrier during a Spartan Race for example (bucket carry, sandbell/bag carry, and log carry).

I’ll provide you with an indoor and outdoor option.

Indoor:
Run x 4min at aerobic training zone effort.
15% incline x 4min at aerobic training zone effort.
15% incline w/sandbell (or other weight implement) x 4min at aerobic training zone effort.
Continue repeating this process for a total of 4 rounds.
Finish w/12min run at aerobic training zone effort followed by burpee to pull-up x 50 for time.
*If needed, you can replace the burpee to pull-ups with burpee to bar hang w/knee lift.

Outdoor:
Run x 4min at aerobic training zone effort.
Using the longest hill you have in your area (not to exceed 3min to climb) – ascend and descend at aerobic training zone effort. If significantly shorter than 3min to climb, repeat this 1-2 times (until you have completed appx 3min of ascending).
Using the same hill – ascend while carrying a sandbell, rock, bucket, or other weight implement.
*Same as above, if the hill is short in length, repeat this process 1-2 times.
This completes 1 round. Continue repeating this process for a total of 4 rounds.
Finish w/12min run at aerobic training zone effort followed by burpee to pull-up x 50 for time.
*If needed, you can replace the burpee to pull-ups with burpee to bar hang w/knee lift.