Yancy Camp Workout 734

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

DEKAFIT Testing Lab – warning, I slipped and said a curse word

*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 barefoot C pace run x 3min

Phase 2:
15% incline x 4min at easy zone 2 effort
15% incline x 2min at zone 5 max distance effort
Continue repeating for a total of 6 rounds.
*If you have access to a hill/mountain that will allow for unbroken 1/2/3min uphill zone 5 efforts, you can definitely do this one outside. Use the downhills for your zone 2 efforts.
*Finish phase 2 with 15% incline x 14min at phase 2.
*If you’re short on time, cut off the last 14min of phase 2.

Phase 3:
Assisted pull-ups x 20 – Exercise Demo
Rope rows x 10 – Exercise Demo
This completes 1 round.
Continue repeating but drop reps down to 18/9, 16/8, 14/7, 12/6, 10/5 for remaining 5 rounds.

Hyrox & DEKAFIT Training

Run x 500m at zone 3 effort
Weighted squats x 30 at max effort
Row x 250m at max effort
Rest x 2min
Med ball sit-up throws x 20 at max effort (men 20lb & women 14lb – 4.5′ target)
Air Bike x 15 cal at max effort
Rest x 2min
This completes 1 round.
Continue repeating for a total of 3 rounds.