Yancy Camp Workout 1034

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:
Run 300m (document time)
Rest x 4min (nothing more than walking during your rest period)
Continue repeating for a total of 6 300m runs
You score for this session is your average 300m time (the lower the better). Simply add all 6 300 times up and divide by 6 – that’s your score.

Phase 3 (if time allows, start this portion right after completing phase 2)
Fartlek
Farmer’s Carry x 30sec
Run x 90sec at easy zone 2 effort
Run x 1min at zone 4 effort (in between mile & 5k race pace)
This completes 1 round.
Continue repeating for a total of 7 rounds.
*Track your distance covered and if possible, track your heart rate for the entire duration.
*Make sure you stay zone 2 effort for the 90sec easy effort periods!
*Try and start this run portion right after completing the 300m section.

Phase 4:
Air Bike x 1min at strong zone 4 effort (replace with row, ski, or box step-ups if you don’t have access to an air bike)
Burpee to pull-up x 6 w/10sec lock off and hold after completing 6th pull-up (elbows at 90 degrees)
This completes 1 round.
Continue repeating for a total of 8 rounds.
*If you don’t have access to any of the machines listed, replace with speed step-ups using an appx 16″ box/bench