Yancy Camp Workout 689

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

Hyrox Miami

*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
*After every ABCD rep, I want you completing 10 one legged hops on each leg (land and pop off the ground from your forefoot)
Finish warm-up with C pace run x 3min

Phase 2:
Run x 3min at low end zone 3 effort
Weighted lunge x 10 (5 each side)
Side to side squat jump w/row x 10 (5 each side) – Exercise Demo
Split squat jump x 10 (5 each side)
This completes 1 round.
Continue repeating for a total of 10 rounds

Phase 3 (start immediately after completing phase 2):
Run x 30min at low end zone 3 effort
*A second option for phase 3 is to brick the 30min and go with 15min on the bike and 15min run

***If possible, tie everything in phase 2 together without breaks and transition immediately in to phase 3 without resting.  Don’t sneak in to zone 4 during your running efforts and focus on clean running mechanics.

Bonus:
Wall ball x 20 (recommended weight – men 20lb & women 14lb)
Pull-up or assisted pull-up x 10
Continue repeating but drop reps down to 18/9, 16/8, 14/7, 12/6, 10/5