Yancy Camp Workout 725

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

Epic Friendships

*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 C pace run x 3min

Phase 2 (we’re changing the timing and the incline %’s this week – the 15% section is going to hurt):
5% incline x 3min at zone 3 effort
Weighted burpee x 15 – Exercise Demo
15% incline x 3min at zone 4 above lactate threshold effort
Weighted step-ups x 30 (15 each leg) – Exercise Demo
5% incline x 3min at zone 3 effort
Hand position change for max reps (don’t exceed 50 reps each round)
This completes 1 round.
Continue repeating for a total of 3 rounds
*Tie everything together without rest
*If you’re outside, you can do an out and back run
*For the 5% sections don’t get above zone 3 aerobic zone. If you’re not quite sure where your aerobic HR zone is, just keep in mind that if you’re feeling uncomfortable in any way as far as heart rate and running muscle fatigue is concerned during the 3min, your pace is too fast. Your zone 3 pace for 3min should be a pace you’d be able to carry on for a long duration.  For the 15% zone 4 section, above lactate threshold means you’re no longer comfortable.  You’re at a pace that you can’t sustain for a long duration but I want you focusing on staying clean and smooth throughout the 3min timeframe.
*I want you hitting the strength stations at a strong effort that has you hit pretty hard by the time you finish the reps.

Hyrox & DEKAFIT Training

500m run at zone 3 effort
Weighted squats x 30 at zone 5 effort
500m run at zone 3 effort
Weighted lunges x 40m at zone 5 effort
500m run at zone 3 effort
Row x 250m at zone 5 effort
This completes 1 round.
Continue repeating for a total of 3 rounds.