Yancy Camp Workout 586

Wake up and let’s go – Die On Empty

Phase 1:
Versa loop warm-up x 1 round
ABCD running mechanics work x 6min – ABCD Running Mechanics Demo
Versa loop warm-up – 1 additional round

Phase 2:
24min challenge (same as last week with some modifications)
*You can do this on a 400m track or inside on a treadmill
*For today’s 8 rounds, I want you going with zone 3 aerobic for rounds 1/2/3/4/5 & zone 4 above lactacte threshold pace for rounds 6/7/8
Start timer
Run 400m
The moment you complete the 400m, complete as many weighted box step-ups or weighted lunges as possible until the timer reaches 3min mark (this completes 1st round)
Run 2nd 400m
The moment you complete the 2nd 400m, complete as weighted box step-ups or weighted lunges as possible until the timer hits the 6min mark (this completes 2nd round)
Continue repeating this process until you hit the 24min mark (this will be 8 rounds completed)
Your score is the total number of reps you complete in the 8 rounds.
*If you don’t think you’ll be able to complete the 400m portion with 45sec or longer to spare after each run, increase the 3min to 3:30, 4:00min, or longer if needed.*Make sure you document your number of completed reps each round.

Phase 3:
54min brick
Cycle, incline treadmill, row, jacob’s ladder, air assault/airdyne bike, or stair climb x 27min at zone 3 aerobic effort
Run x 27min at zone 3 aerobic effort
*Make sure you tie the two sections together with zero recovery (don’t let the HR drop out of your zone 3 during the transition)
*For the first 27min section of the brick, you can move back and forth between several different pieces of equipment as long as you don’t spend more than a few seconds on the transition. The key goal is to keep the heart rate elevated and in zone 3 aerobic for the entire duration.
*If you have time constraints, this phase could easily be completed on a separate day as an it’s own workout.

Bonus (I’m going to keep this in the bonus section once a week for awhile longer – I’m confident you’ll see improvements and it’ll absolutely translate out on course this season)
***Here’s the kicker, I want you completing 16 hand position changes each round and I want you still trying to beat your mark from previous weeks***
Start timer
Static bar hang until forced to drop
Stop timer
Rest x 30sec
This completes 1 round.
Continue repeating until you reach the 10min mark of total hang time.
*The goal is to get to 10min in the fewest number of rounds possible.
*If you’re unable to get to 10min in 10 rounds or less, I want you stopping wherever you are after completing 10 rounds.
*The goal is to see an improvement over last weeks performance even though we’re adding 4 more hand position changes each round.
*If you feel you can easily get to 10min in 10 rounds or less, I want you doing this challenge with wet hands. have a wet towel with you during the challenge so you can wet your hands right before you jump on the bar. Enjoy!