Yancy Camp Workout 1084
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:
This week we’re sticking with mixing up our 4 Tabata’s but I want 2 of the 4 to be running. Below are some options to pick from to go with your running. If running is your only option, that’s perfectly okay.
Run, row, bike, incline treadmill, air bike, versa climber, stair climber
Tabata training
10sec at easy effort
20sec at 95% effort
Continue repeating until you reach 4min
Easy effort x 3min
This completes 1 round.
Continue repeating for a total of 4 rounds
*Reminder – 20sec periods should be 95%+ “effort” and it’s natural that your pace will slow as this session continue.
Finish with 20min run at easy zone 2 effort.
*Make sure you start the 20min run effort immediately after completing your 4th Tabata.
Phase 3:
Run x 3min at zone 2 aerobic effort
Sled or Tank push x 80m
Pull-up x 2 to hand position change x 16 to shoulder taps x 4 to elbow lock out hold x 10sec
This completes 1 round.
Continue repeating for a total of 4 rounds.
Finisher if training for DEKA/Hyrox:
Start timer
Air Bike x 10cal at 100% effort
Rest x 30sec
Continue repeating until you reach 100cal (rollover cals count toward your total)
Stop your timer the moment you reach 100cal (this is your score!)
*You can’t cheat the 30sec rest – you must stop cycling for 30sec between each 10cal effort
Finisher if training for an Ultra:
Incline treadmill (10-15% range) x 30 minutes at zone 2 effort
