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

Stay sharp my friends!

*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 3min barefoot run at C pace effort

Phase 2:
Run x 5min at zone 3 effort
One legged burpees x 20 – Exercise Demo
Run x 4min at zone 3 effort
Sandbell or kettlebell side to side row x 30 (15 each side) – Exercise Demo
Run x 3min at zone 3 effort
Fwd bear crawl x 5yd to bwd bear crawl x 5yd – continue for a total of 40yd (down & back 4 times)
This completes 1 round.
Continue repeating for a total of 3 rounds.
*If indoors I want the 5min run section of round 1 to be at 15% incline, 4min section of round 2 to be at 15% incline, and 3min section of round 3 to be at 15% incline.
*If outside, you can do an out and back run so you always end up back at your weight implement

Hyrox & DEKAFIT Training

Yancy Camp 400 Burp Challenge:
Start timer.
400m run (start immediately after starting timer).
The moment you finish the 400m run, complete as many strict form burpees as possible until the timer hits 3min mark (take note of how many burpees you complete).
Run 2nd 400m run.
The moment you finish the 2nd 400m run, complete as many strict form burpees as possible until the timer hits 6min mark (take note of how many burpees you complete).
This completes 2 rounds. You’ll continue this process until you complete a total of 8 rounds. Make sure you keep track of completed strict form burpees every round.
*The challenge is complete the moment the timer hits 24min.
*The total number of burpees you complete for all 8 rounds will be your score for this challenge.
*Just like in a race, pacing will be important. If you hit the 400m’s extremely fast, you’ll be blown up and unable to complete many burpees. If you hit the 400m’s really slow, you’ll have very little time remaining each round to complete any burpees. Work on your pacing!

Strict Burpee form rules:
1) Chest must touch the ground
2) Feet must leave the ground during the jump
3) Hands must get above the head during the jump
4) Hips must reach full extension at the top of the jump

*You can do the burpees on the track right where you finish the 400m or you can move to the infield on the grass/turf.
*Having a partner help you keep track of your burpees is a big help. If you’re by yourself, you can have a sheet of paper to quickly write down your number each round.