Yancy Camp Workout 309

For 309 we are going to focus in on hitting the grip/pull, lower body, and core between the running portions. I’m going to throw a bunch of different movements at you and this is going to be a fun roller coaster ride. Enjoy!

Run x 4min (1st min at tempo effort, 2nd & 3rd min at aerobic training zone effort, & 4th min at tempo)
Dumbbell snatch x 10 (5 each side) – low reps so go heavy without sacrificing form
Pull-ups x 3 / toe to bar x 3 / hand release hip slaps x 4
Run x 4min (same as first run)
Sandbell or bucket step-ups x 10 (see video in OCR Instructional video library)
Burpee to pull-up x 6
Run (same)
Bodyweight step-ups x 50 (pace will be much faster than weighted step-ups)
Plank w/hip circles x 30
Run (same)
Bwd bear crawl x 6 steps / fwd bear crawl x 6 steps / continue back and forth for a total of 5 sets.
Dumbbell lunges x 10
Pull-up to toe to bar until forced to drop or until you reach 10 reps each.
Run (same)
Thrusters x 10
Bar hand x 20sec
Continue repeating but drop down to 8/20sec, 6/20sec, 4/20sec, 2/20sec

Everything listed above completes 1 full round. Continue repeating for one additional round.

*Tempo effort is appx 80-90% of max HR

Bonus:
30min run at tempo effort
*This can be completed on a different day if needed. During this run I’d like for you to choose a pace that’s comfortable but fast. It’s a pace that’s close to being uncomfortable but a pace you can maintain with clean running mechanics and without developing heavy legs. If you have a HR monitor, I want you to document what your average HR was for this run. Also make sure you document the distance you cover.