Yancy Camp Workout 744

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

Are you a good teacher? Thank you for being a wonderful teacher Lily Ocean Culp

*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 4min – Instructional Demo
Finish warm-up with 3min barefoot run at C pace effort

Phase 2:
8% incline x 7min (2min at zone 2, 3min at zone 4, 2min at zone 2)
10/100 Test – Exercise Demo
8% incline x 6min (1:30min at zone 2, 3min at zone 4, 1:30min at zone 2)
Sumo squat jump w/press x 30 –  Exercise Demo
8% incline x 5min (1min at zone 2, 3min at zone 4, 1min at zone 2)
Face-pull w/strength band x 24 – 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
Box jump or step-up overs x 30 (try and tie them all together without rest)
800m fartlek – 200m easy, 200m 90% effort, 200m easy, 200m 90% effort
Med Ball Sit-Up Throws x 40 at race effort (20 & 14lb w/appx 4.5″ target)
600m fartlek – 200m easy, 200m 90% effort, 200m easy
Weighted burpees x 30 (If possible, go heavier than competition – men 50+ & women 30+)
400m – 200m easy, 200m 90% effort