Yancy Camp Workout 741

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

So we can #GSD

*As always, make sure you scale down the workout if needed.

Phase 1:
Versa Loop warm-up x 1 round – Warm-up Demo
Walking one leg RDL’s x 20 (10 each leg) – Exercise Demo
ABCD warm-up running x 5min – Instructional Demo
Finish warm-up with 3min barefoot run at C pace effort

Phase 2 (The last 3 weeks this workout if indoors was 15%, 10%, & 5% – we’re going flat this week):
0% incline x 6min (2min at zone 2, 2min at zone 4, 2min at zone 2)
10/100 Test – Exercise Demo
0% incline x 5min (1:30min at zone 2, 2min at zone 4, 1:30min at zone 2)
Sandbag, dead ball, or other weight implement squat jump w/low throw x 15 – Exercise Demo
0% incline x 4min (1min at zone 2, 2min at zone 4, 1min at zone 2)
Face-pull w/strength band x 20 – Exercise Demo
This completes 1 round.
Continue repeating for a total of 3 rounds
*If you’re unable to score a 5 or higher on the 10/100 Test, I want you using a strength band for assistance to ensure you at least complete 5 each round.
*If outside, you can do an out and back run so you always end up back at your workout stations

Hyrox & DEKAFIT Training

1000m fartlek – 200m easy, 200m 90% effort, 200m easy, 200m 90% effort, 200m easy
Alternating Reverse Lunge x 40 at race effort
800m fartlek – 200m easy, 200m 90% effort, 200m easy, 200m 90% effort
Med Ball Sit-Up Throws x 35 at race effort (20 & 14lb w/appx 4.5″ target)
600m fartlek – 200m easy, 200m 90% effort, 200m easy
Sled push x 25m to sled pull x 25m – repeat x 1
400m – 200m easy, 200m 90% effort