Yancy Camp Workout 328

This is a big workout that’ll have an indoor and outdoor options. This will take appx 13-15min per round. As always, feel free to scale it down the number of rounds if needed. Enjoy this one!! If you’re racing this weekend, make sure you do this one no later than Monday this week.

Run x 3min at aerobic training zone effort
Run x 90sec above threshold
Climb x 3min at aerobic training zone effort (15% treadmill incline – or higher if possible)
Climb x 90sec above threshold
Immediately transition to pull-up bar
Pull-up x 1 to hand position change x 12 – continue repeating this process for a total of 5 rounds (5 total pull-ups and 60 total hand position changes without dropping) *If you need to drop, quickly shake out the arms, get back on bar and finish.
Heavy dumbbell deadlift x 4 (2 dumbbells position in between feet vertically – as you lift you can rotate them horizontally to allow for full hip/knee extension.
Row x 500m – *sub 2min effort or faster if possible
This completes 1 round. Continue repeating for a total of 5 rounds.

Outside version (include as much elevation as possible):
Run x 3min at aerobic training zone effort
Run x 90sec above threshold
Run x 3min at aerobic training zone effort
Run x 90sec above threshold
Pull-up x 1 to hand position change x 12 – continue repeating this process for a total of 5 rounds (5 total pull-ups and 60 total hand position changes without dropping) *If you need to drop, quickly shake out the arms, get back on bar and finish.
Heavy dumbbell deadlift (use heavy tire if available) x 4 (2 dumbbells position in between feet vertically – as you lift you can rotate them horizontally to allow for full hip/knee extension.
Burpees x 2min at strong tempo effort
This completes 1 round. Continue repeating for a total of 5 rounds.

*Aerobic training zone effort is appx 70-80% of max HR (around 75% for the 3min sections)
*Threshold is an effort that’s no longer comfortable and the blood concentration of lactate starts to rise quickly (appx 85-90% of max HR)