Yancy Camp Workout 740

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

Putting a lot of re-bar in the foundation

*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:
10% incline x 40min at easy zone 2 effort
*If you complete this phase outdoors, try and work in as much sustained elevation gain as possible during the 36min.

Phase 3:
Core Medley
Burpee pops x 24 – Exercise Demo
Mountain climbers x 24 – Exercise Demo
Elbow plank w/side to side hip roll x 24 (12 each side) – Exercise Demo
Alt V-Ups x 24 (12 each side) – Exercise Demo
Farmer’s walk rest period – carry x 2min (heavy weight and try to go unbroken)
This completes 1 round.
Continue repeating for a total of 3 rounds.
Each set try to tie all the core reps together without rest.

Hyrox & DEKAFIT Training
*I want you comparing your 500m sections to last week.
Row x 1000m at aerobic effort
Row x 500m at zone 5 max effort
Run x 2min at zone 2 effort
SkiErg x 1000m at aerobic effort
SkiErg x 500m at zone 5 max effort
Run x 2min at zone 2 effort
Air Bike x 50cal at aerobic effort
Air Bike x 25cal at zone 5 max effort
Run x 2min at zone 2 effort
This completes 1 round.
Continue repeating for a total of 2 rounds.