Yancy Camp Workout 188

10min low end aerobic training zone pace warm-up run.

200m run EMOM (every minute on the minute) x 8
Start timer, run 200m, the moment the timer hits 1min, run 2nd 200m, the moment the timer hits 2min, run 3rd 200m. Continue repeating until you’ve completed 8.
*If you can’t complete them all without hitting 60sec before you finish the 200m mark, this is perfectly okay. If this happens, complete as many as you can and then just finish the remaining 200m’s without break. Keep good track of how many you’re able to complete under 60’s. Obviously the quicker you complete each one, the longer the break period but you must also manage the pace so you’re able to come back after the short break and continue trying to hit the same time for all eight. Don’t go out and blow up on the first one by dropping the hammer too hard.

Go immediately in to 2nd phase:
100m run EMOM x 16
*You’ll have more rest during these reps and the goal for both the 200m & 100m EMOM’s is to have the best average possible once you complete all 8.
*If you don’t have access to a track for these sessions, you can walk off the appx distance on the road or trail. Keep in mind that the average person’s step is appx 1 yard per step and 100yd is 91m.

3rd phase:
5min aerobic training zone pace run, sandbell, rock, log, or barbell squats x 20, burpees x 20, pull-up x 1 & hang x 5sec, continue until forced to drop. This completes 1 round. Continue for a total of 6 rounds.

*aerobic training zone is appx 75-85% of max HR