Yancy Camp Workout 995

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 4 – 4min rounds
*This session can be performed on a 400m track (preferred but definitely not required), treadmill, road, or trail.

Start timer
Brisk walk x 10sec
Run x 20sec
Continue repeating until you hit 4min mark.
Take note of distance covered.
Rest x 1min, weighted burpees x 1min, rest x 1min.
This completes 1 round.
Continue repeating for a total of 4 rounds.

*If inside on a treadmill, let’s go with 15% for round 1 & 10% incline for round 3 (switched from last week).
*The 20sec run portion should be well above lactate threshold effort (not comfortable). If your 2nd, 3rd, & 4th minutes of each 4min Tabata round is easy, you’re definitely going too slow. Enjoy!

Finish w/32min bike at zone 2 effort
*Start this bike immediately after finishing your 4th Tabata round.

Phase 3:
Row, Air Bike, or run x 1min at strong zone 4 above lactate threshold effort
Pull-up x 2 – after completing 2nd pull-up static hold at the top position for 10sec, drop, hand position change x 16
This completes 1 round.
Continue repeating dropping for a total of 10 rounds.
*If you have access to rower and/or air bike, this is what I want you using for all 10 rounds.
*If you only have access to running, go with running for all 10 rounds.