Yancy Camp Workout 1133
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 will be the 3rd week in a row for this Run/Burpee session. I’ll pull it from next week so make sure you drop the hammer this week!
Run x 3min
Burpee x 1min for max reps
This completes 1 round (track rep totals for each round)
Continue repeating for a total of 8 rounds
Score:
Total miles completed in 8 rounds (measured to the tenth – example: 3.2 miles)
For every 10 burpees you complete during the 8 rounds you’ll add 1 tenth to your mileage (example: 83 burpees completed in 8 rounds would be .8 miles added to total score)
Total score example: 3.2 mile ran + .8 = 4.0 is your score!
Finish with 8min zone 2 cool down run
DEKA/Hyrox Finisher
Rope or towel assisted pull-ups x 20
Push-up x 20
Continue repeating dropping reps down to 16/12/8/4 for remaining 4 rounds.
