Yancy Camp Workout 732

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

Fear of failure & up shit creek without a paddle

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

Phase 1:
Versa Loop warm-up x 1 round – Warm-up Demo
ABCD warm-up running x 5min – Instructional Demo
Finish warm-up with 3min barefoot run at C pace effort

Phase 2:
Run x 6min at zone 3 effort
10/100 Test – Exercise Demo
Run x 5min at zone 3 effort
Sandbell or kettlebell side to side row x 30 (15 each side) – Exercise Demo
Run x 4min at zone 3 effort
Sandbell/bag or dead ball squat jump w/low throw x 20 – Exercise Demo
This completes 1 round.
Continue repeating for a total of 3 rounds
*If you’re unable to score a 5 or higher on the 10/100 Test, I want you using a strength band for assistance to ensure you at least to 5 each round.
*For the squat jump w/low throw x 20, you can use a wall for rebound.
*If indoors I want the 6min run section of round 1 to be at 15% incline, 5min section of round 2 to be at 15% incline, and 4min section of round 3 to be at 15% incline.
*If outside, you can do an out and back run so you always end up back at your workout stations

Hyrox & DEKAFIT Training

Run x 500m at zone 3 effort
Row x 500m
Run x 500m at zone 3 effort
Sled or Tank Push/Pull x 100m (10m down & back x 5)
This completes 1 round.
Continue repeating for a total of 3 rounds.

Finisher:
Heavy sled push x 10m at a weight you can barely complete unbroken x 10m
*Rest x 1min
Continue repeating for a total of 5 rounds.