Yancy Camp Workout 1075

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

3min recovery between each Tabata this week.  I had a typo last week that left confusion and I apologize for that.  You should feel sharp at least at the start of the 2nd, 3rd, & 4th Tabata for the first appx 2min.

Phase 2:
Tabata training
10sec walk
20sec run at 95% effort
Continue repeating until you reach 4min
Rest x 3min
This completes 1 round.
Continue repeating for a total of 4 rounds.

Finish with 16min run at easy zone 2 effort.
Every 2min complete 8 walking lunges (clock continues to run)
*Make sure you start this 16min effort immediately after completing your 4th Tabata.

*For the 4min Tabata’s – track total distance covered. These work best on a 400m track or flat road/trail. If using a treadmill, simply step feet off to the side of the treadmill for each 10sec recovery period.
*Keep in mind that the 20sec periods should be 95%+ “effort” and it’s natural that your pace will slow as this session continue.

Phase 3:
Run x 3min at zone 2 aerobic effort
Farmer’s carry walking lunge x 10 (5 each leg)
Burpee broad jump x 5
Pull-up x 2 to hand position change x 12 to elbow lock out hold x 8sec
This completes 1 round.
Continue repeating for a total of 4 rounds.

DEKA/Hyrox Finisher:
Wall ball x 40 unbroken
Tank or sled push/pull x 90sec for max distance (use a 10 meter down & back zone)
Continue repeating but drop wall ball reps down to 30/20/10 for remaining 4 rounds.