Yancy Camp Workout 792

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

Spartan / DEKAFIT JAX & quick workouts

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

Phase 1:
Versa Loop & bodyweight warm-up x 2 rounds – Warm-up Demo
Walking one leg RDL’s x 20 (10 each leg) – Exercise Demo
ABCD warm-up running x 3min – Instructional Demo
Finish warm-up with 3min barefoot run at C pace effort

Phase 2:
Run x 15min at zone 2 effort
*If you have access to a treadmill, I want this 10min to be at 10% incline

Burp 400 at zone 2 running effort:
Start timer
Run 400m at zone 3 effort
Complete as many burpees as possible until timer hit 3min mark.
Continue repeating until you hit 24min (8 rounds)
*Unlike the normal Burp 400 Challenge where you’re going all out, I want you making sure your running stays in zone 3.
*If it takes you longer than 2min to complete the 400m run, I want you shifting the round times.  If it takes you 2:00-2:30min to complete the 400m run, I want you shifting to 3:30min x 7 rounds.  If it takes you 2:30-3:00min to complete the 400m run, I want you shifting to 4:00min x 6 rounds.
*Your score is how many total burpees you get in for the 8, 7, or 6 round version.

Phase 3:
Start timer
Farmer’s carry until forced to drop (recommended weight – men 50lb each hand & women 35lb each hand)
Weighted burpee x 5 at max effort – Exercise Demo
Continue repeating for a total of 12min for max distance
The goal is to complete as much distance as possible during the 12min.
Rules – don’t cheat your burpee pace (hit them hard).

Bonus :

DEKA 270 #25 Stone Challenge – Click here for challenge video

Rules:
Ground to overhead x 20
Sit-up w/press x 20
Skaters x 20
Continue repeating dropping rep count down to 18/16/14/12/10 for remaining 5 rounds (270 total reps)
Score is total time it takes to complete all 270 reps
*Make sure you check out the video for movement standard specifics.

*We have a public scoreboard for this one that you’ll find in the Challenges/Misc dropdown on the YancyCamp.com website