Yancy Camp Workout 695
Below you’ll find your mental conditioning pre-workout video. Much love – Yancy
Don’t lose your shit
*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 burpees x 12- Exercise Demo
Pull-up x 1 to bar hand position change x 20 to bar hang x 20sec – Exericse Demo (if needed, use a strength band to assist pull-up & hand position change)
This completes 1 round.
Continue repeating for a total of 10 rounds
Phase 3 (start immediately after completing phase 2):
Brick x 30min
15min x 2 using a combo of any of the following two training methods (running, cycling, Jacob’s ladder, rowing, air assault bike, treadmill at incline, stair climber.
*No rest during the transition!
***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:
Weighted step-ups x 20 (10 each leg) w/dumbbell or kettlebell in each hand
Bodyweight lunges x 20
This completes 1 round.
Continue repeating but drop reps down to 18/16/14/12/10 for remaining 5 rounds.
