Yancy Camp Workout 991

Phase 1:
Yancy Camp Warm-Up Routine 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:
It has been awhile since we turned ourselves inside out with this one. Enjoy!
54/270 Test
This test works best on a 100 yard (91.5 meters) football/athletic field but it’s definitely not required. You’ll need 27 rep completion markers (coins, rocks, or anything small that can be used as rep counters – get creative and show me what you used in an IG post)
Starting in the end zone or behind your marked line – complete 5 burpees
Run x 100yd (91.5m)
In the opposite end zone or past the 100yd marked line – complete 5 burpees
Run back 100yd to original starting position
Move 1 of your 27 markers over to a “completed” pile.
*Continue repeating for a total of 27 down & backs.
*When completed you will have ran 100 yards (91.5 meters) x 54 and completed 270 burpees.
*This is arguably one of the most nerve racking, hated, but kind of loved workout I post several times each year. Just settle in and drop the hammer my friend!

Finish w/20min run at zone 2 easy effort

Phase 3:
OCR strength & conditioning
Farmer’s carry weighted step-up x 10
Rope or towel assisted pull-ups x 10
*On the 5th & 10th rep lock off and static hold x 5sec
Rest x 30sec
This completes 1 round.
Continue repeating for a total of 7 rounds.
*For the rope or towel assisted pull-ups, reach up as high as possible to minimize pop off the ground. Drop hands as necessary as fatigue builds up.

DEKA/Hyrox:
Start timer
Run x 1000m
Row x 1000m
Dead Ball Shoulder Over x 25
Rest x 30sec
Row x 800m
Dead Ball Shoulder Over x 20
Rest x 30sec
Row x 600m
Dead Ball Shoulder Over x 15
Rest x 30sec
Row x 400m
Dead Ball Shoulder Over x 10
Rest x 30sec
Row x 200m
Dead Ball Shoulder Over x 5
Run x 1000m