Yancy Camp Workout 700

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

Legal cheating – make sure you watch the entire video

*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:
Fartlek
Run x 1:00 min at low end zone 3 easy effort
Run x 2:00 min at zone 4 above lactate threshold effort
This completes 1 round.
Continue repeating for a total of 10 rounds.

Phase 3 (start immediately after completing phase 2):
Run x 1:30min at easy zone 2 effort
Weighted box step-ups x 10 (5 each leg w/dumbbell or kettlebell in each hand – *one foot will always stay on the box)
Continue repeating for a total of 10 rounds.
*If inside, I want you completing all of phase 3 running/walking at 10% incline
*I want you tracking the total distance you cover but make sure you stay easy zone 2 effort
*Tie everything together without rest during the transition
*The easy zone 2 effort run effort should feel easy but after 3-4 rounds the box step-ups will take their toll, and I want you focusing on maintaining clean running mechanics with fatigued legs.

Bonus (to celebrate workout # 700)
Elbow plank w/side to side hip roll x 30 (15 each side)
Bodyweight squats x 20
Push-ups x 20
Split squat jumps x 10
Broad jumps x 10
Burpees x 10
This completes 1 round.
Continue repeating for a total of 7 rounds (700 reps)
*We’re completing the 7 rounds for time but you must maintain clean form on every rep