Yancy Camp Workout 737

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

Talking Mentors & Accountability Partners with Will Raymond

*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 barefoot C pace run x 3min

Phase 2:
10% incline x 4min at easy zone 2 effort
10% incline x 2min at zone 5 max distance effort
Continue repeating for a total of 6 rounds.
*If you have access to a hill/mountain that will allow for 2min unbroken zone 5 max distance effort, you can definitely do this one outside. Use the downhills for your zone 2 efforts.
*Finish phase 2 with 10% incline x 14min at phase 2.
*If you’re short on time, cut off the last 14min of phase 2.

Phase 3:
Core Medley
Burpee pops x 20 – Exercise Demo
Mountain climbers x 20 – Exercise Demo
Elbow plank w/side to side hip roll x 20 (10 each side) – Exercise Demo
Alt V-Ups x 20 (10 each side) – Exercise Demo
Farmer’s walk rest period – carry x 2min (heavy weight and try to go unbroken)
This completes 1 round.
Continue repeating for a total of 3 rounds.
Each set try to tie all the core reps together without rest.

Hyrox & DEKAFIT Training

Row x 1000m at aerobic effort
Row x 500m at zone 5 max effort
Rest x 2min
SkiErg x 1000m at aerobic effort
SkiErg x 500m at zone 5 max effort
Rest x 2min
Air Bike x 50cal at aerobic effort
Air Bike x 25cal at zone 5 max effort
This completes 1 round.
Continue repeating for a total of 2 rounds.