Yancy Camp Workout 600

Here’s your pre-workout mental conditioning videos for 600.  The 2nd one is a short add on to something I forgot to mention in my first video  Enjoy my friends!

Do’t let yourself get separated from physical fitness

Be quick to forgive and support

Workout 600

Phase 1:
Versa Loop Warm-up x 1 round
ABCD running mechanics work x 7 minutes – Running Mechanics Demo
Versa Loop Warm-up x 1 round

It seems as if I’ve started a tradition around making every 100th workout extra special and I’ve had several reach out asking if I would be doing the same for 600.  I always enjoy getting creative will a workout build, so here’s what I came up with for 600.  Enjoy and have fun with this one.  I look forward to seeing your posts and feedback about this one.  Much love – Yancy

Phase 2:
Start timer
600m run (.37 miles)
Rest x 60sec
This completes 1 interval.
Continue repeating for a total of 10 intervals (6000m)
Stop timer the moment you complete your 10th interval
Subtract 540 seconds from total time (9 rest periods x 60sec each)
Total time minus 540 seconds is your score/mark for this workout.
*60sec rest is considered a tempo endurance rest period for an interval workout. You want to pace these 600m’s to have a strong score. If you go out and drop the hammer hard during the first couple intervals, you’ll blow up and won’t be able to maintain a strong effort for the remaining intervals.

Phase 3:
Start timer
Bodyweight step-ups x 100 (50 each leg)
Elbow plank w/side to side hip roll x 100 (50 each side)
Pull-up x 4 to hand position change 16 (20 reps) – continue for a total of 5 sets (100 reps)
Thrusters x 10 to hip drives x 10 – continue for a total of 5 sets (100 reps)
One arm dumbbell snatch x 8 (4 each side – switching hands each rep) to pike pops x 12 – continue for a total of 5 sets (100 reps)
Burpees x 100
600′ of elevation gain
Stop timer
*For all strength training sections, rest as necessary but keep the timer running.
*Thrusters and one arm dumbbell snatch recommended weight (men 50lb & women 35lb)
*To tie the elevation gain in to this workout, you’ll need to complete it on a treadmill, unless you have a sustained 600′ climb where you live.

Bonus:
Tire drag or 10% incline x 20min at low end aerobic effort