Yancy Camp Workout 986
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 session 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
Dead lift x 20sec for max reps (go with a weight that’s heavy but allows you to go unbroken for 20sec)
Rest x 10sec
Single arm dumbbell snatch x 20sec for max reps (switching hands each rep)
Continue repeating until you hit 4min mark.
Take note of total reps completed and rest x 2min
Round 3: same as round 1
Round 4: same as round 2
Round 5: same as round 1
*If inside, I want all 3 running Tabata’s done on a treadmill at 10% for rounds 1 & 5 & 15% for round 3.
*The 20sec run portion should be well above lactate threshold effort. If possible, your 400-800m 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/28min run at zone 2 effort
*Start this run immediately after finishing your 5th Tabata round.
*At the end of each 3min mark complete 6 splits squat jumps & 4 burpees.
*For our DEKA & Hyrox focused athletes, I want you cutting the 28min run down to 12 and adding a 6th Tabata round which will be an Air Bike Tabata Round and will come right after you finish your 5th Tabata.
