Yancy Camp Workout 1466

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

Run x 7min at easy zone 2 effort

Phase 2:
It’s time to bring back for Burp 400 for the first time in 2025
This is a 10+ year love/hate favorite for the Yancy Camp family
A 400m track works best for this training session

Start timer
Run 400m
Complete as many burpees until timer reaches 3 minute mark
Continue repeating for a total of 8 rounds (24 total minutes / 3200m – 2 miles)
Your score is the total number of burpees you complete in the 8 rounds. Enjoy!

Barbell thruster x 10
Dumbbell Shoulder to Press x 10 – dumbbell in each hand
Bar static hang x 10sec to hand position change x 20 – continue repeating until forced to drop.
This completes 1 round.
Continue repeating for a total of 6 rounds.
*Score = total time on the bar (6min or longer is 100% score)
*No rest in between sets/rounds unless you’re forced to rest.

Rest x 2min
Single under jump rope x 100
Skix 250m at 100% effort
Continue repeating dropping ski down to 200/150/100/50m for remaining 4 rounds.