Yancy Camp Workout 1094

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 x 10min at zone 2 effort

600m run
Rest x 1min
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 600m times up and divide by 4 – that’s your score.
*Don’t cheat the recovery – always start the next run right when you hit the recovery mark

Finish w/15min run at zone 2 effort
*If training for an Ultra, I want this bumped up to 30-45min depending on how much time you have available.
*Keep the transition times extremely tight (10-15sec max transition time).

Phase 3:
Farmer’s carry walking lunge x 10
Bulgarian split squat x 5 each leg
Split squat jump x 6
Rope or towel assisted pull-up x 10
Rest x 1min
This completes 1 round.
Continue repeating for a total of 6 rounds.