Yancy Camp Workout 1031

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 200m (document time)
Rest x 1min
Continue repeating for a total of 8 200m runs
You score for this session is your average 200m time (the lower the better). Simply add all 8 200 times up and divide by 8 – that’s your score.

Phase 3 (if time allows, start this portion right after completing phase 2)
Fartlek
Run x 1min at easy zone 2 effort
Run x 1min at zone 4 effort (slightly faster than 5k race pace)
This completes 1 round.
Continue repeating for a total of 10 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 2min easy effort periods!
*Try and start this 20min run portion right after completing the 200m section.

Phase 4:
Air Bike x 1min at strong zone 4 effort (replace with row, ski, or box step-ups if you don’t have access to an air bike)
Burpee to pull-up x 5 w/10sec lock off and hold after completing 5th pull-up (elbows at 90 degrees)
This completes 1 round.
Continue repeating for a total of 10 rounds.