Yancy Camp Workout 126

Fartlek Run:
50sec aerobic training zone pace / 10sec high tempo
40sec atz / 20sec ht
30sec atz / 30sec ht
20sec atz / 40sec ht
10sec atz / 50sec ht
20sec atz / 40sec ht
30sec atz / 30sec ht
40sec atz / 20sec ht
This completes 1 round. Continue for a total of 5 rounds
*Remember to scale down the number of rounds if needed.
*Aerobic training zone pace is 75-85% of max HR or if going by feel, comfortably fast.
*Tempo pace is appx 85-90% of max HR, or if going by feel, comfortably fast but right on the verge of uncomfortable.

15min EMOM (every minute on the minute):
Start clock
Burpee x 1 & body weight squat x 1 – rest until clock hits 1min
Burpee x 2 & body weight squat x 2 – rest until clock hits 2min
Burpee x 3 & body weight squat x 3 – rest until clock hits 3min
Continue increasing and your last round will be burpee x 15 & bodyweight squat x 15 when the clock hits 14min mark.
*If you get to a point where you don’t finish the burpees and body weight squat before the minute is up, jump back one set and try to complete that number of reps for the remainder of the EMOM. For example, if you finish 12 burpees and only 9 bodyweight squats as you hit the 12min mark, jump back to set of 11 for the remaining 3 rounds.

15min EMOM:
Start clock
Pull-up (strict – no kipping allowed through the set of 10), asst pull-up, or lat pulldown x 1 – rest until clock hits 1min
*Follow exact same details as listed in the above EMOM.
*For both EMOM’s, make sure you keep track of how far your got. We may do this one again.