Yancy Camp Workout 1049

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 600m (document time)
Rest x 1min (nothing more than walking during your rest period)
Continue repeating for a total of 4 600m runs
You score for this session is your average 600m time (the lower the better). Simply add all 4 600 times up and divide by 4.  This is your score.

Phase 3 (if possible, start this portion right after completing phase 2):
Farmer’s carry lunge x 6 to weighted burpee x 4
15% incline on a treadmill or outside on a hill (whatever you have access to) x 2min at strong zone 4 effort
Walk x 1min at easy zone 2 effort or easy jog down the hill (if outside, the jog down will take longer than 1min & that’s okay)
This completes 1 round.
Continue repeating for a total of 6 rounds.

Phase 4:
DEKA/Hyrox/Functional Fitness Bonus
EMOM (every minute on the minute)
Air Bike x 10cal
Continue repeating for a total of 10min
If you’re unable to maintain the pace, scale down to 8, 6, or 4cal.
If you’re easily able to maintain 10cal pace, scale up to 12, 14, or higher cal.