Yancy Camp Workout 795

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

Skillfully navigating through challenging times

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

Phase 1:
Versa Loop & bodyweight warm-up x 2 rounds – Warm-up Demo
Walking one leg RDL’s x 20 (10 each leg) – Exercise Demo
ABCD warm-up running x 3min – Instructional Demo
Finish warm-up with 3min barefoot run at C pace effort

Phase 2 (heavy carry added this week):
Run or brisk walk (if needed on incline treadmill) x 15min at zone 2 effort
*If you have access to a treadmill, I want this 15min to be at 10% incline.
The last 7min will be with a heavy carry – sandbag, dead ball, Spartan RAM, weighted bucket, or any other weight implement that you have access to.

Burp 400 at zone 3 running effort (no change this week other than the fact that you’re going to have a better score!):
Start timer
Run 400m at zone 3 effort
Complete as many burpees as possible until timer hit 3min mark.
Continue repeating until you hit 24min (8 rounds)
*Unlike the normal Burp 400 Challenge where you’re going all out, I want you making sure your running stays in zone 3.
*If it takes you longer than 2min to complete the 400m run, I want you shifting the round times.  If it takes you 2:00-2:30min to complete the 400m run, I want you shifting to 3:30min x 7 rounds.  If it takes you 2:30-3:00min to complete the 400m run, I want you shifting to 4:00min x 6 rounds.
*Your score is how many total burpees you get in for the 8, 7, or 6 round version.

Phase 3:
Start timer
Weighted burpee x 20 as fast as possible – Exercise Demo
Rest x 1min
Continue repeating this process but drop reps down to 18/16/14/12/10 for remaining 5 rounds.
Stop timer after completing the last rep in the round of 10 reps.
Your score is the total time to complete all 6 rounds (including the five 1min rest periods)
Recommended weight (men 50-60lb & women 30-40lb)