Yancy Camp Workout 1112
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
Single arm dumbbell snatch x 14 (switching arm each rep)
Run x 8min at zone 2 effort
Burpee to pull-up x 14
Run x 6min at zone 2 effort
Single arm dumbbell snatch x 14
Run x 4min at zone 2 effort
Burpee to pull-up x 14
Run x 2min at zone 2 effort
Single arm dumbbell snatch & burpee to pull-up x 14
If you have access to a treadmill, finish with 15% x 15min at zone 2 effort. If not, finish w/15min run at zone 2 effort
DEKA/Hyrox Finisher
Start timer
Sled push x 30sec for max meters
Rest x 30sec
Continue repeating for a total of 10 rounds
Score is total meters (roll over meters count toward your total)
*If SkiErg is available, go with row for 1st 5 rounds and Ski for final 5 rounds.
