Yancy Camp Workout 313

Let’s have some painful fun with 313.  You can do this workout on a local trail you love, the road, track (don’t recommend), or treadmill (flat or incline – 15% or higher depending on upcoming races you’re training for).

60min time trial
*Yes, you read that right, we’re doing a race pace effort for 60min. If you pick a trail or road location, try and make sure it’s a route you can easily duplicate in the future. If you choose the treadmill, let’s focus on an upcoming race you have. Example: if you have Virginia, Vermont, or similar location coming up, I’m fine with you going with 30+% for this one. For Tahoe, 15% is actually the appx average.

2nd phase:
Burpees x 20
Bucket or sandbell step-ups x 20
Pull-ups x 2 to hand position changes x 20 (switching back and forth between forward to rear facing palms).
Elbow plank w/side to side hip roll x 20
Bar hang until forced to drop (don’t exceed 1min)
This commpletes 1 round. Continue repeating unbroken but drop rep counts on burpees, step-ups, and side to side roll down to 18/16/14/12/10 for remaining 5 sets.