Yancy Camp Workout 1272
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:
Warm-up run x 5min at zone 2 effort
A 400m track or treadmill is recommended for this session (not required).
Run x 15sec for max distance
Rest x 45sec
This completes 1 round.
Continue repeating for a total 10 rounds
*Score – total distance covered in the 10 runs.
*If using a 400m track, start at the common start and at the end of every run, mark where you are when you finish the run. Coast down for your rest period but make sure you walk back to where you stopped your last run. This is where you’ll start your next run after your rest period ends.
Run x 10min at easy zone 2 effort
Grip & pull work:
Farmer’s carry x 10sec
Single arm dumbbell snatch x 6 (3 each arm – switching each rep)
This completes 1 round.
Continue repeating for a total of 10 rounds.
DEKA Training:
Air Bike x
