Yancy Camp Workout 754

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

Running Mechanics 101

Phase 1:
Versa Loop x 2 rounds – Demo
ABCD running mechanics warm-up x 4min – Demo
Finish w/3min of barefoot running on a controlled surface (athletic turf or park grass field) at C pace

Phase 2 (scale down  if necessary):
54/270 – it’s been awhile since we’re tackled this dark alley brawl of a workout. I’ll have a public scoreboard up on YancyCamp.com (Challenges/Misc dropdown) by Friday March 20th so you can log your mark along with anyone else you talk in to doing it with you. Let’s share this one on social and see how many we can get to log their scores on the public scoreboard.

Yancy Camp 54/270
Rules:
You’ll need a 100yd (91.4 meter) field and 27 coins, marbles, or similar (call these rep counter markers – bonus for social post showing your creative rep counter markers). An American football field with end zones, other sport field, or a park where you can measure off the distance will work great.
Start timer.
From the outside (in the end zone if using an American football field) of one end of the 100yd field, complete 5 burpees.
Run the length of the field.
From the outside (in the opposite end zone from where you started) of the 100yd field, complete 5 burpees.
Run the length of the field (back to where you started).
Move 1 of your 27 rep counter markers to a separate pile (call this your completed pile).
This completes 1 rep/round.
Continue repeating until you have moved all 27 rep counter markers to the completed pile.
Stop timer

Your score is the amount of time it takes you to complete the challenge.
When finished you will have completed 100yd x 54 runs (appx 5k) and 270 burpees.

Burpee movement standards:
Chest must touch the ground on every rep
Feet must leave the ground as you complete every rep
Hands must reach above head on every rep

Phase 3 (grip blaster – exact repeat of last week):
Farmer’s walk x 120sec
Bar hand position change x 12 to shoulder taps x 8 to hip slaps x 4 to static hang until forced to drop
This completes 1 round.
Continue repeating but drop farmer’s walk time down to 100/80/60/40sec for remaining 4 rounds.

Hyrox / DEKAFIT Bonus

Run x 2min at zone 3 effort
Weighted lunge x 20 (10 each leg
Continue repeating for a total of 5 rounds.