Yancy Camp Workout 925

Phase 1:
Versa loop warm-up x 1 round – Warm-Up Routine
ABCD warm-up running x 4min – Instructional Demo
Finish warm-up with barefoot C pace run x 3min
*Always start phase 2 the moment you finish your running warm-up. Don’t let your HR fully recover.

Phase 2:
60min aerobic conditioning w/OCR specific strength worked in (no running):
The preferred method of aerobic conditioning this week is the incline treadmill or an unbroken ascent/climb (won’t be available to many, but if you have it use it!)
15% incline treadmill x 12min at zone 2 aerobic effort (this will be walk/hike pace for most)
3min cycle – weighted burpee x 15 at 100% max effort followed by weighted carry until you hit 3min mark – Exercise Demo
*Example – if weighted burpees take 80sec, you’ll weighted carry for 100sec.
*For the weighted carry we won’t be going at 100% max effort but I want you going hard.
This completes 1 round.
Continue repeating for a total of 4 rounds.
*If you don’t have access to an incline treadmill or long unbroken ascent, go with a cycling/running brick for each 12min section (all zone 2 effort).

Phase 3:
Weighted step-up x 20 – Exercise Demo
Pull-up x 10 (after completing last rep, static hang until forced to drop)
Continue repeating but drop reps down to 18/9, 16/8, 14/7, 12/6, 10/5 for remaining 5 rounds.
*Use strength band for assistance if needed to complete the pull-ups