Yancy Camp Workout 810
Below you’ll find your mental conditioning pre-workout video. Much love – Yancy
Today’s video is a little different than usual. This is the first Yancy’s Daily Dose of Awesome workout video that launched today. I just wanted to remind all of our active Yancy Camp members that this program is free to you. All you need to do is text YANCYCAMP to 41259 and save 41259 in your phone as Yancy. This can be a great short bonus workout for you or you can get your wife, husband, or kids to do it. The workouts will always be in the 10-15min range, easy to follow and for all levels of fitness.
Yancy’s Daily Dose of Awesome
*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:
Okay team, we’ve been progressing this run/burpee combo workout based around my 400 Burp workout for several months now. It’s time to test again. Enjoy my friends!
400 Burp:
Start timer
Run 400m
Complete as many strict form burpees as possible until timer hits 3min mark. Your burpee rep count is your score for round 1.
This completes 1st round.
Run 400m
Complete as many strict form burpees as possible until timer hits 6min mark. Your burpee rep count is your score for round 2.
This completes 2nd round.
Continue repeating for a total of 8 rounds (24min).
Your score is the number of burpees you complete in the 8 rounds.
*400m track preferred if available – to log an official score that’s eligible for for the 400 Burp Scoreboard, it must be completed on a 400m track.
*Make sure you log your score and definitely let me know if you PR.
Run, tire drag, or 10% incline on the treadmill x 20min at zone 2 effort.
*If possible, complete this immediately after finishing the 400 Burp.
*Of the 3 options, the tire drag would be my first choice.
Phase 3:
Thrusters or wall ball x 20 – Thruster Demo / Wall Ball Demo
Start timer, pull-up x 1, hang until 10sec mark, continue repeating until forced to drop.
This completes 1 round.
Continue repeating for a total of 5 rounds.
