Yancy Camp Workout 738

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

Starting from dust

*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):
5% incline x 6min (2min at zone 2, 2min at zone 4, 2min at zone 2)
10/100 Test – Exercise Demo
5% incline x 5min (1:30min at zone 2, 2min at zone 4, 1:30min at zone 2)
Weighted box squat jumps x 30 (15 each leg) – Exercise Demo
5% incline x 4min (1min at zone 2, 2min at zone 4, 1min at zone 2)
Facepull w/strength band 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

1000m fartlek – 200m easy, 200m 90% effort, 200m easy, 200m 90% effort, 200m easy
Row x 1000m at race effort
800m fartlek – 200m easy, 200m 90% effort, 200m easy, 200m 90% effort
Box jump overs x 40 at race effort
600m fartlek – 200m easy, 200m 90% effort, 200m easy
Wall balls x 40 w/heavier than competition ball weight
400m – 200m easy, 200m 90% effort