Yancy Camp Workout 739

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

Good intentions (with a little DEKAFIT thrown in)

Phase 1 (2 rounds of Versa Loop work this week):
Versa Loop warm-up x 2 rounds – Demo
ABCD running mechanics warm-up x 5min – Demo
Finish w/3min of barefoot running on a controlled surface (athletic turf or park grass field) at C pace

Phase 2:
Run x 2min at zone 2 easy effort
4min Tabata (indoor on treadmill or outdoors on track/road/trail) – Standing rest or walk x 10sec, 95% effort run x 20sec, continue repeating until you hit 4min mark. If outdoors on a track, start at the common start and measure how much distance you complete in 4min.
Weighted lunge x 20 (10 each leg)
This completes 1 round.
Continue repeating for a total of 5 rounds.
*With Tabata’s we start with the 10sec walking or standing rest once timer starts so you’re finishing the 4min Tabata with your 8th 20sec run.
*If indoors on a treadmill, pop your feet off to the side for the 10sec rest.
*If indoors on a treadmill, I want you completing rounds 1, 3, & 5 at 10% incline.

Phase 3:
15% incline x 3min at zone 3 effort
Pull-up x 1 to hand position change x 30 to pull-up x 1
This completes 1 round.
Continue repeating for a total of 5 rounds.

Bonus Hyrox & DEKAFIT Training:

Run x 500m at zone 3 effort
Weighted reverse step lunge x 30 (men 55lb & women 33lb – modify weight as necessary)
Run x 500m at zone 3 effort
Row x 500m at race effort
This completes 1 round.
Continue repeating for a total of 3 rounds.