Yancy Camp Workout 750

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

Vanity & Insecurity – I hope you enjoy this one. It’s from the heart my friends.

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

Phase 1:
Versa Loop warm-up x 1 round – Warm-up Demo
Walking one leg RDL’s x 20 (10 each leg) – Exercise Demo
ABCD warm-up running x 4min – Instructional Demo
Finish warm-up with 3min barefoot run at C pace effort

Phase 2:
10% incline x 7min (2:30min at zone 2, 2min at zone 4, 2:30min at zone 2)
10/100 Test – Exercise Demo
10% incline x 6min (2min at zone 2, 2min at zone 4, 2min at zone 2)
Side to side squat jumps x 30 – Exercise Demo
10% incline x 5min (1:30min at zone 2, 2min at zone 4, 1:30min at zone 2)
Face-pull w/strength band x 10 – Exercise Demo
Rope or towel assisted pull-ups x 10 – Exercise Demo
Continue repeating Face-pulls & asst pull-ups but drop reps down to 9/9, 8/8, 7/7, 6/6, 5/5 for 5 additional rounds.
This completes 1 round.
Continue repeating for a total of 3 rounds
*If you’re unable to score a 5 or higher on the 10/100 Test, I want you using a strength band for assistance to ensure you at least complete 5 each round.
*If outside, you can do an out and back run so you always end up back at your workout stations
*If needed, use a strength band for assistance during the shoulder taps.

Hyrox & DEKAFIT Training

Run x 400m at zone 3 aerobic effort
Burpee broad jump x 20
Run x 400m at zone 3 aerobic effort
Weighted lunge x 20
This completes 1 round.
Continue repeating but drop reps down to 18/16/14/12/10 for remaining 5 rounds.