Yancy Camp Workout 1019
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:
Fartlek
Run x 4min at easy zone 2 effort
Run x 2min at zone 4 effort (faster than 5k race pace – around 3200m/2 mile race pace for today’s zone 4 effort)
This completes 1 round.
Continue repeating for a total of 6 rounds.
*Track your distance covered and if possible, track your heart rate for the entire duration.
*Make sure you stay zone 2 effort for the 4min easy effort periods!
Finish with:
Cycle or incline treadmill x 7min at easy zone 2 effort
Burpee broad jump x 2min for max effort
Row, Ski, incline treadmill, jacob’s ladder, or other form of aerobic conditioning x 7min at easy zone 2 effort
Dead ball or sandbag shoulder over x 2min at max effort (modify w/ground to overhead – rock, kettlebell, or any other weight implement)
Run or incline treadmill x 7min at easy zone 2 effort
Weighted burpee x 2min at max effort
