Yancy Camp Workout 577
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Pinch the life out of every second you get
Workout 577
Phase 1:
ABCD running mechanics work x 10min – ABCD Running Mechanics Demo
Phase 2:
24min challenge (same as last week with some modifications)
*You can do this on a 400m track or inside on a treadmill
Start timer
Run 400m at (zone 3 aerobic effort for rounds 1/3/5/7 & zone 4 for rounds 2/4/6/8)
The moment you complete the 400m, complete as many burpees as possible until the timer hits the 3min mark (this completes 1st round)
Run 2nd 400m
The moment you complete the 2nd 400m, complete as many burpees as possible until the timer hits the 6min mark (this completes 2nd round)
Continue repeating this process until you hit the 24min mark (this will be 8 rounds completed)
Your score is the total number of reps you complete in the 8 rounds.*Usually this is a competition. For this session, I want you staying in zone 3 aerobic for rounds 1/3/5/7 & you can crank it up for rounds 2/4/6/8.
*If you don’t think you’ll be able to complete the runs with 45sec or longer to spare after each run, increase the 3min to 3:30, 4:00min, or longer if needed.*Make sure you document your number of completed reps each round.
*Many of you have completed the workout above in competition mode – 400 Burp Challenge. It’ll be interesting to see if you beat your old competition time with four of the rounds completed in zone 3 effort.
Phase 3:
44min brick
Cycle, row, jacob’s ladder, air assault/airdyne bike, or stair climb x 22min at zone 3 aerobic effort
Run x 22min at zone 3 aerobic effort
*Make sure you tie the two sections together with zero recovery (don’t let the HR drop out of your zone 3 during the transition)
Bonus:
Start timer
Static bar hang until forced to drop
Stop timer
This completes 1 round.
Continue repeating until you reach the 10min mark of total hang time.
*The goal is to get to 10min in the fewest number of rounds possible.
*The goal is to see an improvement over last weeks performance.
*If you feel you can get to 10min in 10 rounds or less, I want you doing this challenge with wet hands. have a wet towel with you during the challenge so you can wet your hands right before you jump on the bar. Enjoy!
