Yancy Camp Workout 1101

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*We’ve slowly worked up to this 60min run.  Settle in and enjoy it!

Phase 2:
Run x 10min at zone 2 effort
Pull-up to hand position change x 24 to pull-up to 90 degree elbow lock out and hold x 10sec
Run x 8min at zone 2 effort
Weighted step-up x 12 (6 each leg – go heavy)
Run x 6min at zone 2 effort
Pull-up to hand position change x 24 to pull-up to 90 degree elbow lock out and hold x 10sec
Run x 4min at zone 2 effort
Weighted step-up x 12 (6 each leg – go heavy)
Run x 2min at zone 2 effort
Pull-up to hand position change x 24 to pull-up to 90 degree elbow lock out and hold x 10sec

If you have access to a treadmill, finish with 15% x 15min at zone 2 effort

DEKA/Hyrox Finisher
Row x 100m at max effort
Rest x 30sec
Ski x 100m at max effort
Rest x 30sec
Air Bike x 10cal at max effort
Rest x 30sec
This completes 1 round.
Continue repeating for a total of 5 rounds.