Yancy Camp Workout 1087

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:
This week we’re sticking with 4 Tabata’s and again this week 2 of the 4 will be running.  Let’s make number 2 & 4 running.

Options other than the run – row, bike, incline treadmill, air bike, versa climber, stair climber

Tabata training
10sec at easy effort
20sec at 95% effort
Continue repeating until you reach 4min
Easy effort x 3min
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 6 walking lunge reps 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 40min

Phase 3:
Run x 3min at zone 2 aerobic effort
Sled or Tank push x 100m
Burpee broad jump x 10
Pull-up x 2 to hand position change x 16 to shoulder taps x 4 to elbow lock out hold x 10sec
This completes 1 round.
Continue repeating for a total of 4 rounds.

Much love – Coach Yancy