Yancy Camp Workout 1001

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:
Run x 2min at zone 2 effort (make 100% sure this is a very easy low heart rate effort)
Run x 3min at zone 4 above lactate threshold effort (make sure you’re above your lactate threshold – this should NOT be comfortable)
This completes 1 round.
Continue repeating for a total of 6 rounds.
*Track your distance covered for each 3min section and if possible, track your heart rate for the entire 6 rounds.

Finish w/20min bike or other aerobic conditioning training method at zone 2 effort
*Start this 20min session the moment you finish your 6 rounds.

Phase 3:
Run x 2min at strong tempo effort
Farmer’s Carry Walking Lunge x 30
Sled or Tank Push/Pull x 2min for max distance
Weighted Burpee x 20
This completes 1 round.
Continue repeating for a total of 5 rounds.
*For Farmer’s Carry Walking Lunge, go with a weight that’s a struggle for you to complete all 30 reps unbroken.

*Modification for push/pull will be ground to overhead (weight travels from ground to overhead press in one fluid motion)