Yancy Camp Workout 860
Yancy’s Daily Dose of Awesome – 74
Yancy’s Daily Dose of Awesome – 75
*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 400m as possible. You can also complete it on a treadmill if that’s your only option.
Run 400m
Rest x 60sec
Continue repeating for a total of 400m x (3200m/2 miles)
*Don’t cheat the recovery. Always start immediately after 60sec rest period.
*Your score for this workout is your average 400m time once all 8 are completed (add all 8 times together and divide by 8 for your average)
*The moment you complete the 400m x 8 workout, run an additional 24min at zone 2 comfortable effort – don’t rest and let your HR recover – start this run the moment you finish your 400m runs).
Phase 3:
Farmer’s carry weighted step-up x 20 (10 each leg w/dumbbell or kettlebell in each hand)
Rest x 30sec
This completes 1 round.
Continue repeating dropping reps down to 18/16/14/12/10 for remaining 5 rounds.
Transition to an 8min EMOM (Every Minute On The Minute)
Start timer
Pull-up x 1 to hand position change x 8 to shoulder taps x 4 to hip slaps x 2 to pull-up x 1
Rest until timer reaches 1min mark
Continue repeating for a total of 8 rounds.
