Yancy Camp Workout 723

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

Inside Scoop

*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
Finish warm-up with C pace run x 3min

Phase 2:
Run x 6min at easy zone 2 effort
Dead ball slams x 30 – Exercise Demo
Run x 4min at easy zone 2 effort
Dead ball slams x 20
Run x 2min at easy zone 2 effort
Dead ball slams x 10
This completes 1 round.
Continue repeating for a total of 3 rounds.
*If outside, you can do an out and back run so you always end up back at your weight implement
*If you don’t have access to a dead ball, you can modify with a one arm dumbbell snatch (switching hands each rep) – Exercise Demo
*For the dead ball slams or one arm dumbbell snatch , choose a weight that allows you to knock out the reps unbroken at a fast tempo pace and with clean lifting mechanics.

Hyrox & DEKAFIT Training

Run x 1000m at zone 3 effort
Ski erg x 1000m x zone 4 effort
Run x 1000m at zone 3 effort
Row x 1000m at zone 4 effort
Run x 500m at zone 4 effort
Ski erg x 500m at zone 3 effort
Run x 500m at zone 4 effort
Row x 500m at zone 3 effort