Yancy Camp Workout 677

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

Don’t get too comfortable at work

*As always, make sure you scale down the workout if needed.

Phase 1:
Versa Loop warm-up x 1 round – Demo
ABCD running mechanics warm-up x 5min – Demo
C pace run x 5min (don’t leave C pace – should be 100% zone 2)
Start every ABCD rep with 20 one legged hops (10 each leg)

Phase 2: (read closely, there are changes to the lunge section every 6min):
Low end zone 3 effort run x 54min (do not get anywhere close to creeping in to zone 4 – comfortable pace the entire time)
Every 6min mark complete bodyweight lunges x 12 (6 each leg) – immediately followed by split squat jump/aka split lunge jump x 8 (4 each side)
*If indoors, go with 15% incline for the first & last 12min of the 54min)
*If you find yourself leaning toward one heart rate/effort direction during the 54min run, I want you leaning toward zone 2 vs getting anywhere near close to zone 4.

Phase 3:
Burpee to pull-up x 80
At the end of every 10th rep, complete hand position change x 12 to shoulder taps x 4 to static hang until forced to drop
*If you’re unable to complete the pull-up choose a low bar that allows you to accomplish a jumping pull-up.  If you’re unable to complete the bar work on every 10th rep, go with a strength band for assistance

Bonus (Hyrox training – don’t do this Bonus on the same day as 677):
For the bonus, we’re going to duplicate the entire Hyrox run as close as possible to the official competition.
Run x 1000m followed by fitness station listed below (in order or completion)
Continue this process until you have completed all 8 rounds (8000m of total running and 8 total fitness stations).
*If you gym doesn’t have all the equipment needed, you can replace those fitness stations with something similar.

*Official Hyrox standards are listed below.  Click here for additional Hyrox details. Use code YANCY-MIAMI for 20% of for Miami and YANCY-HYROX for 10% for all races after Miami.
*Hyrox started in Germany and has grown in popularity in Europe. The upcoming race in Miami is the first race in the US and there are 5 scheduled (Miami, New York, Houston, Chicago, and Los Angeles) before the 2nd World Champs next year (April) in Berlin Germany. The competition is an awesome combo of running and functional fitness. Yancy Camp will have numerous pro and age group/open athletes racing Hyrox Miami. Check it out and let me know if you have any questions.

HYROX WOMEN

HYROX MEN

HYROX PRO WOMEN

HYROX PRO MEN