Yancy Camp Workout 1233
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:
Treadmill 10% incline x 7min at zone zone 3 effort
Heavy carry during the middle 2 minutes of the 6min
Pull-up x 1 to hand position change x 16 to pull-up x 1 to shoulder taps x 4 to static hang x 10sec
Continue repeating dropping time down to 6/5/4/3/2/1min for remaining 6 rounds.
*For the rounds of 6 & 5min complete 2min heavy carry during the time period. For the rounds of 4, 3, & 2min complete 1min heavy carry during the time period.
Treadmill x 12min at easy zone 2 effort (will be a walk for most)
Weight plate, dumbbells, RAM, or sandbag ground to overhead x 8
Alt V-Up x 10
Continue repeating for a total of 6min
Row x 25sec for max meters
Rest x 35sec
Ski x 25sec for max meters
Rest x 35sec
Air Bike x 25sec for max cals
Rest x 35sec
This completes 1 round.
Continue repeating for a total of 5 rounds.
