Yancy Camp Workout 1010

Phase 1:
Warm-Up Routine x 1 round – Warm-up Demo
ABCD warm-up running x 3min – Instructional Demo
Finish warm-up with 3min barefoot run at C pace effort

Phase 2:
Fartlek
Run x 1:15min at easy zone 2 effort
Run x :45sec at strong zone 4 effort (slightly faster than 1 mile race pace)
This completes 1 round.
Continue repeating for a total of 15 rounds.
*Track your distance covered and if possible, track your heart rate for the entire duration.
*Make sure you stay zone 2 for the 1:15min easy efforts!

Finish w/20min bike or other aerobic conditioning training method at zone 2 effort
*Start this 20min session the moment you finish your 15 rounds.

Phase 3:
Tabata Row
10sec – 1 very easy pull on the rower
20sec – 100% effort
10sec – rest
20sec – 100% effort
Continue repeating this process until you reach 4min mark on the timer
*All 10sec periods except for the 1st one are rest periods (no pull on the rower)
*Your score for the 4min Tabata is your total distance rowed

Rest x 3min

Continue repeating for a total of 3 4min Row Tabata’s w/3min rest in between each.

Modification if you don’t have access to a rower – use any cardio equipment you have available – bike, air bike, jacob’s ladder, ski erg/trainer, etc.