Yancy Camp Workout 1111

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 5min at zone 2 effort

Tabata training (this week we’re back to the flats and we’re strength training during your rest periods 🙂
10sec at easy effort (if on treadmill simply have feet off on the sides of the treadmill)
20sec at 95% effort
Continue repeating until you reach 4min
Rest x 3min but during this 3min period you must complete the following:
Farmer’s carry walking lunge x 14 (dumbbells, kettlebells, or sandbells)
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 you progress through the 4min.

Finish with 20min run at easy zone 2 effort with 10 walking lunges every 2min mark.
*Make sure you start the 20min run effort immediately after completing your 4th Tabata.
*If training for an ultra, I want this 20min run bumped up to 45min

Phase 3:
Bear crawl x 30 meters (5m down & back x 3)
Sled or Tank push/pull x 40 meters
Pull-up x 1 to hip slaps x 4 to pull-up x 1 to static elbow lock hold x 5sec
Continue repeating for a total of 8 rounds.

Much love – Coach Yancy