Yancy Camp Workout 756

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

Let’s give ourselves an honest grade

*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 15% incline x 7min (1:30min at zone 2, 4min at zone 4, 1:30min at zone 2)
10/100 Test – Exercise Demo
Outdoor or 15% incline x 6min (1min at zone 2, 4min at zone 4, 1minat zone 2)
Weighted step-ups x 40 (20 each leg) – Exercise Demo
Outdoor or 15% incline x 5min (30sec at zone 2, 4min at zone 4, 30sec at zone 2)
Face-pull w/strength band x 20 – Exercise Demo
Rope or towel assisted pull-ups x 25 – Exercise Demo
Thrusters 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
*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
Bodyweight & weighted lunge x 30 (15 each leg) – even numbered rounds will be weighted lunge
Continue repeating for a total of 10 rounds.
Bonus work for all non Yancy Camp workout days:
Run, run/walk, or walk x 1 mile
DEKA 270 – DEKA 270 Demo