Yancy Camp Workout 753

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

How will you remember this time

*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:
Outdoor or 12% incline x 7min (2min at zone 2, 3min at zone 4, 2min at zone 2)
10/100 Test – Exercise Demo
Outdoor or 12% incline x 6min (1:30min at zone 2, 3min at zone 4, 1:30min at zone 2)
Side to side squat jumps x 30 – Exercise Demo
Outdoor or 12% incline x 5min (1min at zone 2, 3min at zone 4, 1min at zone 2)
Face-pull w/strength band x 15 – Exercise Demo
Rope or towel assisted pull-ups x 20 – Exercise Demo
Thrusters x 15 – 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
*Use whatever you have available for the thrusters – rock, sandbag, bar, dumbbell, kettlebell, Spartan RAM, etc.

Hyrox & DEKAFIT Training

Run x 2min at zone 3 effort
Weighted lunge x 20 (10 each leg)
Run x 2min at zone 4 above lactate threshold effort
Weighted lunge x 20 (10 each leg
This completes 1 round.
Continue repeating for a total of 3 rounds.