Yancy Camp Workout 909

Phase 1:
Warm-up x 2 rounds – Warm-Up Demo
ABCD warm-up running x 4min – Instructional Demo
Finish warm-up with barefoot C pace run x 3min
*Always start phase 2 the moment you finish your running warm-up. Don’t let your HR fully recover.

Phase 2:
Brick – 60min w/OCR specific strength worked in:
Cycle x 13min at zone 3 aerobic effort
Weighted carry x 2min for max distance (bucket, sandbag, log, rock, Spartan RAM, or other weight implement)
Burpee x 3 to pull-up x 2 to hand position change x 12 (repeat x 5 rounds before moving on)
Fwd bear crawl x 5m to body roll x 5m x 50m (down & back x 5)
Run x 17min at zone 2 aerobic effort
Burpee x 3 to pull-up x 2 to hand position change x 12 (repeat x 5 rounds before moving on)
Weighted carry x 90sec for max distance (bucket, sandbag, log, rock, Spartan RAM, or other weight implement)
Fwd bear crawl x 5m to body roll x 5m x 50m (down & back x 5)
*During the jump to complete the 3nd burpee, you grab the bar and complete the pull-up to hand position change reps.

This completes 1 round.
Continue repeating for 1 additional round
*If you don’t have the ability to cycle for this brick, let’s replace the cycling with something else – brisk walk on treadmill at incline, rowing, stair climber, skiing, jacob’s ladder, tire pull, etc.

**Same transition focus as last week.  We’re not “racing” this workout but I want you racing the transitions.  How quickly can you transition from each exercise, bike, run, etc.  In an obstacle race there are 60+ transitions and getting on and off of obstacles/transitions fast or slow can easily have a 3-6min (or more) difference in your finish time.