Yancy Camp Workout 1431

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:

We’re going with the Burp 400 again this week.  Let’s see how many more burpees we can get in this time around.

Yancy Camp Burp 400
*This is a test I created way back in 2013 when I first started coaching OCR athletes. It hits very hard! Enjoy 🙂
*It’s best to do the Burp 400 on a 400m track

Start timer
Run 400m
Complete as many burpees as possible until timer reaches 3:00 minutes.
Continue repeating for a total of 8 rounds (timer reaches 24:00 minute mark)
Score – total number of burpees performed in the 8 rounds.

Finisher:
Heavy farmers carry
Dead lift kettlebells, dumbbells, or hex bar and carry x 10m.
Place down
Rest x 10sec
Continue repeating for a total of 10 rounds.