Yancy Camp Workout 980

Phase 1:
Warm-Up Routine x 1 round – Warm-up Demo
ABCD warm-up running x 3min – Instructional Demo
Finish warm-up with 3min barefoot run at C pace effort

Phase 2:
Tabata x 5 4min rounds
*This workout can be performed on a 400m track (preferred but definitely not required), treadmill, road, or trail.
*If doing this inside on a treadmill, I want rounds 1 & 3 to be at 15% incline.

Round 1:
Start timer
Brisk walk x 10sec
Run x 20sec
Continue repeating until you hit 4min mark.
Take note of distance covered and rest x 2min

Round 2:
Start timer
Rest x 10sec
Weighted Burpee x 20sec for max reps
Continue repeating until you hit 4min mark.
Take not of reps completed and rest x 2min

Round 3: same as round 1

Round 4: same as round 2

Round 5: same as round 1

*The 20sec run portion should be well above lactate threshold effort. If possible, your 400-800m (400m if possible) race pace would be a good landing spot for your 20sec pace. For many your pace will drop slower than this and that’s fine. If your 2nd, 3rd, & 4th minutes of each 4min Tabata round is easy, you’re definitely going too slow. Enjoy!

Finish w/24min run at zone 2 effort
*At the end of each 2min mark complete 6 walking lunges & 6 split squat jumps
*Start this run immediately after finishing your 5th Tabata round.

Phase 3:
24″ box step-up overs x 14 (both feet must touch the top of the box on the way over)
Pull-up x 1 to hand position change x 12 to pull-up x 1 to hand position change x 12 to pull-up x 1
This completes 1 round.
Continue repeating for as many complete rounds as possible in 7 minutes.