Yancy Camp Workout 1054

Phase 1:
Versa Loop & bodyweight warm-up x 1 round – Warm-up Demo
ABCD warm-up running x 4min – Instructional Demo
If & when possible, I want you doing your running warm-up barefoot

Phase 2:
Run x 4min at easy zone 2 effort
Weighted Burpee x 8
Run x 3min at zone 4 above lactate threshold effort
Run x 3min at easy zone 2 effort
Split squat jump x 12
Run x 2min at zone 4 above lactate threshold effort
Run x 2min at easy zone 2 effort
Dumbbell clean & press x 8
Run x 1min at zone 4 above lactate threshold effort
Weighted lunge x 8 (5 each leg)
This completes 1 round.
Continue repeating for a total of 2 rounds
*The rep numbers are low for these 2 rounds. I’m throwing them in just to compromise your running.

Finish w/20min incline treadmill, bike, run, or tire drag at easy zone 2 effort.
*Start this 15min section immediately after finishing the 2 rounds.

DEKA/Hyrox Finisher:
Tabata training
Row x 10sec easy effort to 20sec at 95% effort
Continue repeating for a total of 4min
Rest x 2min
Switch to Ski and repeat
Rest x 2min
Switch to Air Bike and repeat