Yancy Camp Worikout 1058

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 800m (document time)
Rest x 4min (nothing more than walking during your rest period)
Continue repeating for a total of 4  800m runs
You score for this session is your average 800m time (the lower the better). Simply add all 4  800m times up and divide by 4.  This is your score.

Phase 3 (if possible, start this portion right after completing phase 2):
Burpee x 3 – after completing 3rd burpee complete a pull-up to static elbow lock off hold x 5sec
Continue x 3min for max reps
Farmer’s carry walking lunge x 1min
This completes 1 round.
Continue repeating dropping times down to 2min/45sec, 90sec/30sec, 1min/20sec

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 5 rounds.

Phase 4:
DEKA/Hyrox/Functional Fitness Bonus
EMOM (every minute on the minute)
Row x 500m – max effort
Rest x 30sec
Ski x 500m – max effort
Rest x 30sec
Air Bike x 25cal – max effort
Rest x 30sec
Tank or sled push/pull x 3min for max distance
Finish w/Ski x 5min at easy zone 2 effort