Yancy Camp Workout 1109

Phase 1:
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:
Run x 10min at zone 2 effort

1000m run
Rest x 4min
Continue repeating for a total of 4 1000m runs
You score for this session is your average 1000m time (the lower the better). Simply add all 4 1000m times up and divide by 4 – that’s your score.
*Don’t cheat the recovery – always start the next run right when you hit the recovery mark

Finish w/15min run at zone 2 effort
*If training for an Ultra, I want this bumped up to 30-45min depending on how much time you have available.

Phase 3:
Sled or Tank push/pull x 30sec for max distance (using a 5-10 meter zone)
Weighted burpee x 5 (RAM, sandbag, dumbbells, rock, or other weight implement)
Pull-up x 1 to hand position change x 20 to pull-up x 1 to static elbow lock out x 10sec
Rest x 30sexc
This completes 1 round.
Continue repeating for a total of 8 rounds.