Yancy Camp Workout 735

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

Show of hands – who’s being forced to be on the team that’s causing you so much stress?

*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 3min barefoot run at C pace effort

Phase 2 (if inside, everything is 10% this week):
10% incline x 6min (2min at zone 2, 2min at zone 4, 2min at zone 2)
10/100 Test – Exercise Demo
10% incline x 5min (1:30min at zone 2, 2min at zone 4, 1:30min at zone 2)
Weighted step-ups x 30 (15 each leg) – Exercise Demo
10% incline x 4min (1min at zone 2, 2min at zone 4, 1min at zone 2)
Sandbell/bag or dead ball squat jump w/low throw x 20 – Exercise Demo
This completes 1 round.
Continue repeating for a total of 3 rounds
*If you’re unable to score a 5 or higher on the 10/100 Test, I want you using a strength band for assistance to ensure you at least to 5 each round.
*If outside, you can do an out and back run so you always end up back at your workout stations

Hyrox & DEKAFIT Training

Run x 1000m at zone 3 effort
Air bike x 25cal at zone 5 effort
Run x 800m at zone 3 effort
Air bike x 20cal at zone 5 effort
Run x 600m at zone 3 effort
Air bike x 15cal at zone 5 effort
Run x 400m at zone 3 effort
Air bike x 10cal at zone 5 effort

Finisher (same finisher as last week):
Heavy sled push x 10m at a weight you can barely complete unbroken x 10m
*Rest x 1min
Continue repeating for a total of 5 rounds.