Yancy Camp Workout 623

Below you’ll find your mental conditioning pre-workout video.   Much love – Yancy

Would you want them doing what you’re about to do

Workout 623

*As always, make sure you scale down the workout if needed.

Phase 1:
Versa Loop warm-up x 1 round.
ABCD running mechanics warm-up x 8min – Demo
Versa Loop warm-up x 1 round – Demo

Phase 2:
Run x 30min at zone 3 aerobic effort for max distance
*This run can be completed outdoor on the trail, road, or track, or indoor with or without incline but whatever you choose for this workout, I want you sticking with the same route/method as we continue repeating this phase of 622 over the training cycle.
*I don’t want you sneaking in to zone 4 and above lactate threshold – keep it aerobic/comfortable

Phase 3:
EMOM (Every On Th Minute)
Start timer
Hip drives x 10
Mountain climbers x 20 (10 each leg)
Elbow plank w/hip roll x 20 (10 each side)
Rest until timer hits 1min – repeat – continue for a total of 6 rounds/minutes

Phase 4:
Slam ball, dead ball, or sandbag slams x 50 for time (recommended weight – men 50lb & women 35lb)
Rest x 1min
This completes 1 round.
Continue repeating but drop reps down to 40/30/20/10 for remaining 4 rounds.
*If you don’t have access to a slam ball, dead ball, or sandbag for slams, go with thrusters

Bonus:
Tire drag x 15, 30, or 45min at easy zone 2 effort.
*If you are training for a Sprint or similar race distance, go with 15min, Super/Beast or similar – 30min , Ultra+ – 45min
*If you don’t have a tire drag system, I now sell them on the website or you can make your own. The Yancy Camp system is very inexpensive and it’s a well made training tool. Of all the systems available, my normal recommendation is the $45 system.