Yancy Camp Workout 806

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

Don’t let anyone or anything steal your joy!

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

Phase 1:
Warm-up x 2 rounds – Warm-Up Demo
ABCD warm-up running x 4min – Instructional Demo
Finish warm-up with barefoot C pace run x 3min

Phase 2:
500m fartlek repeats x 30min
The pacing standards are 500m at appx 1 mile race pace followed by 500m easy zone 2 effort.
Your 500m easy pace should be appx 3min slower than your 500m fast pace.
Example 1: 500m at 5:00min/mile pace followed by 8min/mile pace
Example 2: 500m at 7:00min/mile pace followed by 10:00min/mile pace
Example 3: 500m at 8:30min/mile pace followed by 11:30min/mile pace
*This week we’re progressing up to 500m fartlek distance after being at 300m & 400m the last 6 weeks.
*Same rules apply, if you’re unable to hit the recovery 500m within the 3min slower pace range, you need to slow down your 500m hard effort.

Phase 3:
Burpee broad jump x 10 – Exercise Demo
Side to side row x 30 (15 each side) – Exercise Demo
Farmer’s walk x 45sec immediately followed by static hang until forced to drop (not to exceed 45sec)
Plank w/hip circles x 20 (switch direction every 5 reps) – Exercise Demo
Fwd & bwd bear crawl x 40m – 5m down & back x 4
Run x 2:30min at zone 3 effort
This completes 1 round.
Continue repeating for a total of 5 rounds.