Yancy Camp Workout 674
Below you’ll find your mental conditioning pre-workout video. Much Love – Yancy
You’re perfect little dude man
*As always, make sure you scale down the workout if needed.
Phase 1:
Versa Loop warm-up x 1 round – Demo
ABCD running mechanics warm-up x 8min – Demo
Start every ABCD rep with 20 one legged hops (10 each leg)
Phase 2: (read closely, slight changes compared to last week):
Low end zone 3 effort run x 51min (do not get anywhere close to creeping in to zone 4 – comfortable pace the entire time)
Every 6min mark complete bodyweight lunges x 20 (10 each leg)
*If indoors, go with 15% incline for the middle 20min of the 45 (17-37mark)
*If you find yourself leaning toward one heart rate/effort direction during the 45min run, I want you leaning toward zone 2 vs getting anywhere near close to zone 4.
Phase 3:
Burpee to pull-up x 70
At the end of every 10th rep, complete hand position change x 12 followed by static hang until forced to drop
*If you’re unable to complete the pull-ups, choose a low bar that allows for a partially assisted jumping pull-up or drape a rope or towel over the bar so you’re able to do an assisted jumping pull-up.
Bonus (Hyrox training):
Run x 1000m at zone 3 effort
Burpee broad jump x 80m
Run x 1000m at zone 3 effort
Ski Erg or rowing x 1000m
Run x 1000m at zone 3 effort
Farmer’s carry x 200m
Run x 1000m at zone 3 effort
Weighted lunges x 100m
Run x 1000m at zone 3 effort
Wall ball x 100
*Reference the document below for official Hyrox standards and check out Hyrox.com for info on upcoming races in the US. Use code YANCY-MIAMI for 20% of for Miami and YANCY-HYROX for 10% for all races after Miami.
*Hyrox started in Germany and has grown in popularity in Europe. The upcoming race in Miami is the first race in the US and there are 5 scheduled (Miami, New York, Houston, Chicago, and Los Angeles) before the 2nd World Champs next year (April) in Berlin Germany. The competition is an awesome combo of running and functional fitness. Yancy Camp will have numerous pro and age group/open athletes racing Hyrox Miami. Check it out and let me know if you have any questions.
