Yancy Camp Workout 848
I’m throwing it back to a video I shot in the backyard with a great friend of mine from Australia. Enjoy the video and the mental conditioning message. Much love – Yancy
Yancy’s Daily Dose of Awesome – 58
Yancy’s Daily Dose of Awesome – 59
*As always, make sure you scale down the workout if needed.
Phase 1:
Warm-up x 2 rounds – Warm-Up Demo
ABCD warm-up running x 4min – Instructional Demo
Finish warm-up with barefoot C pace run x 3min
*Always start phase 2 the moment you finish your running warm-up. Don’t let your HR fully recover.
Phase 2
This workout is best performed on a 400m track but can be completed on a flat grass field or on the road as long as you can measure off a distance as close to 200m as possible.
Start timer
Run 200m
Rest until timer reaches 1min
Run 2nd 200m
Rest until timer reaches 2min
Continue repeating this process for a total of 16 reps (16 minutes). *If on a track you will have completed 3200m
*If you’re unable to complete each 200m with 20+ seconds of rest, I want you shifting this to 200m every 90sec instead of 60sec. If you’re unable to complete the 90sec version without having 20+ seconds of rest, I want you shifting to a 200m every 2 minutes.
*No matter if you’re able to complete this workout with a 200m every 60sec of 90sec or 2min, the goal is to complete the 16 reps with the lowest average 200m time as possible for all 16 reps.
*The moment you complete the 16 200m intervals, run an additional 2400m (1.5 miles at tempo effort (don’t rest and let your HR recover – start the 2400m run tempo run the moment you finish your 16th rep.)
*Tempo pace can be explained like this – you’re running at a pace that has you just under your lactate threshold – aka you’re still relatively comfortable but just barely.
Phase 3:
Burpee to pull-up
Continue repeating for a total of 75sec for max reps.
After completing last rep, complete hand position change x 16 to shoulder taps x 6 to hip slaps x 4 to static hang until forced to drop (modify down as necessary)
Rest x 1min
This completes 1 round.
Continue repeating for a total of 6 rounds.
