Yancy Camp Workout 1055

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 800m (document time)
Rest x 1min (nothing more than walking during your rest period)
Continue repeating for a total of 4 800m runs
You score for this session is your average 800m time (the lower the better). Simply add all 4 800 times up and divide by 4.  This is your score.

Phase 3 (if possible, start this portion right after completing phase 2):
Weighted burpee x 10
Pull-up x 10 to static elbow lock off hold x 10sec
Rest x 30sec
This completes 1 round
Continue repeating but drop reps down to 9/8/7/6/5/4/3/2/1 for remaining 9 rounds
*static elbow lock off hold x 10sec stays the same for all 10 rounds

15% incline on a treadmill or outside on a hill (whatever you have access to) x 2min at strong zone 4 effort
Walk x 1min at easy zone 2 effort or easy jog down the hill (if outside, the jog down will take longer than 1min & that’s okay)
This completes 1 round.
Continue repeating for a total of 5 rounds.

Phase 4:
DEKA/Hyrox/Functional Fitness Bonus
EMOM (every minute on the minute)
Air Bike x 10cal
Tank or Sled Push/Pull x 20m (10m push & 10m pull)
Continue repeating for a total of 12min