Yancy Camp Workout 697

Below you’ll find your mental conditioning pre-workout video.   Much love – Yancy

Fuel to win you little gremlins

*As always, make sure you scale down the workout if needed.

Phase 1:
Versa Loop warm-up x 1 round – Warm-up Demo
ABCD warm-up running x 5min – Instructional Demo
*After every ABCD rep, I want you completing 10 one legged hops on each leg (land and pop off the ground from your forefoot)
Finish warm-up with C pace run x 3min

Phase 2:
Fartlek
Run x 1:10min at low end zone 3 easy effort
Run x 1:50min at zone 4 above lactate threshold effort
This completes 1 round.
Continue repeating for a total of 10 rounds.

Phase 3 (start immediately after completing phase 2):
Run x 1:30min at low end zone 3 effort
Weighted lunges x 10
Continue repeating for a total of 10 rounds.
*If inside, I want you completing all of phase 3 running/walking at 10% incline
*I want you tracking the total distance you cover but make sure you stay low end zone 3
*The low end zone 3 run effort should feel easy but after 3-4 rounds the one legged burpees will take their toll, and I want you focusing on maintaining clean running mechanics with fatigued legs.

Phase 4 (we’re increasing farmer’s walk distance):
Farmer’s walk x 16yd (8yd out and back) to pull-up x 1 to shoulder taps x 4 – continue repeating for a total of 7min completing as many rounds as possible. Recommended farmer’s walk weight – men 50lb each hand & women 35lb
*If needed, use a strength band for assistance

Hyrox Training

1000m Ski Erg
50m sled push to 20 wall balls to 100m farmers carry
1000m Row
50m sled pull to 20 wall balls to 100m farmers carry
1000m Run
50m burpee broad jumps to 20 wall balls to 100m farmers carry
Keep the effort zone 3. This completes 1 round. Repeat for a total of 2 rounds. (5 min rest in between rounds)