Yancy Camp Workout 673
Below you’ll find your mental conditioning pre-workout video. Much love – Yancy
Customer Service
*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 8min – Running Mechanics Demo
Phase 2 (read closely):
Fartlek (I want you tracking your distance covered for this entire workout – if possible, I want you also tracking your HR data)
5min run at low end zone 3 aerobic effort
1min run at zone 4 above lactate threshold effort
Weighted burpees x 10 (sandbag, Spartan RAM, rock, barbell, or other weight implement)
This completes 1 round.
Continue repeating but shift to 4min/2min, 3/3, 2/4, 1/5 for remaining 4 rounds.
Finish with easy zone 2 effort run x 15min or 15% incline (if you go with 15% incline for this portion, it will be a walk for most to stay in easy zone 2 effort)
*If indoors, go with 15% incline for all rounds
*Add a heavy carry to round 3
*If possible transition immediately in to Phase 3 with no rest.
Phase 3 (rounds increased from 13 to 15)):
Run x 1min at zone 3 aerobic effort
Weighted lunge x 10
This completes 1 round.
Continue repeating for a total of 15 rounds.
*During each lunge, I want the back knee barely touching the ground on every rep.
Bonus:
Farmer’s carry x 100m (recommended weight: women 35-50lb each hand & men 50-70lb each hand)
Burpee to dead/slam ball slam x 10 – Exercise Demo
This completes 1 round.
Continue repeating for a total of 7 rounds.
*Modification – Burpee to one arm dumbbell snatch x 10 (5 each side – switching hands each rep) – Exercise Demo
