Yancy Camp Workout 476

This message goes out to everyone who has elementary, middle school, and high school aged kids in the house. I’ve been coahching/training MS, HS, and and Collegiate athletes for many years and during much of this time, I was working in the corporate world managing large groups of employees in highly demanding work situations. Over the years I was responsible for hiring, directing, counseling, and firing. One very specific thing I learned throughout the years is the difference in employees who played team sports or regularly participated in other team competitions while on a team. I would argue that being a part of a team throughout your youth years is the greatest internship you’ll ever have. Here’s some facts that aren’t debatable. When you’re on a team, you’ve being led by imperfect people. You and your teammates have to regularly report to practice and take direction from someone who knows the game better than you do. You work through tough times together, you celebrate success together, and you grieve during tough losses together. You learn the value of swallowing pride and ego for the good of the team. You learn the value of strength in numbers and how a large group of dedicated individuals working hard can create success. You deal with teammates (future co-workers for many) who are a pain in the ass and slow progress because they have to be managed above and beyond what should be needed. Every time I have the opportunity to work with a large group of youth in various sports, I always ask this question early on during my motivational talks (you don’t go through one of my workouts without getting doses of motivation) “how many of you are being forced to participate in this sport or activity”, and the answer 99.9% of the time – no hands are raised. You learn the value and importance of 98% vs 2%. 98% of the time it’s just you and your team grinding without any fan base, spotlight, accolades, trophies, awards, certifications, promotions, etc. To be successful, you and your team must embrace the 98%. Team sports growing up are very similar to life in the workforce and as I said above, your youth are knee deep in one of the greatest internships they could ever receive when they participate in team sports. Encourage them to do so and let their imperfect coaches lead them while you simply tell your kids, “I love watching you play and I’m proud of you!” That’s just about all they need to hear from mom and dad. Don’t obsess about the fact that their coaches make mistakes don’t do everything how the kids and mom and dad would like to see it done. This is life and part of what makes it such a great internship. Much love – Yancy

We are keeping things really simple for 476. This one will be a grind mentally and physically. Sometimes it pays great dividends to work through a boring session that you just have to suck it up and conquer. I go to great lengths to provide a wide variety of workouts so you’re always looking forward something a little different than you’ve ever seen before with your Yancy Camp workouts. With 476, we’re just going to settle in with a simplistic session. Some of you know this one well and for many of you, it’ll be your first time. Enjoy!

Workout 476

Phase 1:
Run x 10min at aerobic effort

Phase 2:
54/270:
Run x 100yd
Burpees x 5
This completes 1 round.
Continue repeating for a total of 54 rounds.
When completed, you will have run appx 5 kilometers and completed 270 burpees.
A 100yd field with end zones works great for this workout but definitely isn’t required.
For my veterans out there, you know the importance of take 27 coins, rocks, skittles (Rob Thoreson:), or something similar to help you keep track.
Every time you get back to the start line you will have completed 2 rounds. Move one piece to a “completed” pile. Once you’ve moved all 27 to the completed pile, you will have completed all 54 rounds.
*We’ve modified this one several times in the past and I’m fine with that for 476. 5 slam ball slams in place of burpees is a great way to modify. You can also go with 5 one arm dumbbell snatches or various other exercises. Enjoy!
*Let’s get creative with what we use for our 27 pieces and I’d love to see your posts on social media and we’ll decide who was the most creative.

Phase 3:
Run x 10min at aerobic effort