Yancy Camp Workout 1043

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 400m (document time)
Rest x 1min (nothing more than walking during your rest period)
Continue repeating for a total of 5 400m runs
You score for this session is your average 400m time (the lower the better). Simply add all 5 400 times up and divide by 5.  This is your score.

Phase 3 (if possible, start this portion right after completing phase 2):
Fartlek
Farmer’s Carry x 30sec
15% incline on a treadmill or outside on a hill (whatever % you have access to) x 90sec at strong zone 4 effort
Walk x 90sec or easy jog down the hill (if outside, the jog down may take longer than 90sec & that’s okay)
This completes 1 round.
Continue repeating for a total of 5 rounds.

Phase 4:
DEKA/Hyrox/Functional Fitness Bonus
30sec at zone 5 effort followed by 30sec rest
Row
Ski
Air Bike
Sled or Tank push
This completes 1 round (4min)
Continue repeating for a total of 4 rounds (16min)