Yancy Camp Workout 1051

Phase 1:
Versa Loop & bodyweight warm-up x 1 round – Warm-up Demo
ABCD warm-up running x 4min – Instructional Demo
If & when possible, I want you doing your running warm-up barefoot

Phase 2:
Run x 4min at easy zone 2 effort
Burpee broad jump x 6
Run x 3min at zone 4 above lactate threshold effort
Run x 3min at easy zone 2 effort
Split squat jump x 10
Run x 2min at zone 4 above lactate threshold effort
Run x 2min at easy zone 2 effort
Single leg burpee x 6
Run x 1min at zone 4 above lactate threshold effort
This completes 1 round.
Continue repeating for a total of 2 rounds
*The rep numbers are low for these 2 rounds. I’m throwing them in just to compromise your running.

Finish w/15min incline treadmill, bike, run, or tire drag at easy zone 2 effort.
*Start this 15min section immediately after finishing the 2 rounds.

Phase 3:
Farmer’s carry reverse lunge x 12 (6 each leg
Farmer’s carry walking lunge x 8 (4 each leg)
Farmer’s carry step-up x 4
Dumbbell burpee x 2
This completes 1 round.
Continue repeating for a total of 7 minutes for max rounds.

DEKA/Hyrox Finisher:
Tabata training
Row x 20sec easy to 10sec at 100% effort
Continue repeating for a total of 4min
Rest x 1min
Switch to Ski and repeat
Rest x 1min
Switch to Air Bike & repeat
*If time allows – repeat