Yancy Camp Workout 1092
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
*Same as last week – I can definitely see these two phases being split up between two different days vs knocking it all out in one day but if you can tackle it all in one day it’ll be an epic day of fitness. Zero shame in dividing it up!
*We’ve slowly worked up to this 60min run. Settle in and enjoy it!
Phase 2:
Run x 60min at zone 2 effort
*If necessary, the bike can be replaced with rowing, jacob’s ladder, stairclimber, or other.
*If training for an event that will have a lot of ascending, go with the following:
Treadmill – No incline x 15min, 15% x 15min, no incline x 15min, 15% x 15min.
Phase 3:
Rope or towel assisted pull-up x 8
Farmer’s carry x 20 meters
Continue repeating x 8 minutes for max rounds.
DEKA/Hyrox Finisher (we’re calling this one – KENT)
Start timer
Row x 500m
Ski x 500m
Air Bike x 25cal
Stop Timer
*Ryan Kent conquered this challenge in 4:04! Give it a shot…
*Your transition time between machines counts toward your total time
