Yancy Camp Workout 629

Below you’ll find your mental conditioning pre-workout video.   Much love – Yancy

Consistency over time will pay off my friends

Workout 629

*As always, make sure you scale down the workout if needed.

Phase 1:
Versa Loop warm-up x 1 round.
ABCD running mechanics warm-up x 8min – Demo
Versa Loop warm-up x 1 round – Demo

Phase 2:
Run x 4min at zone 3 aerobic effort
15% incline (if indoors) or outdoor incline with as much elevation gain as possible x 2 min at strong zone 4 effort above lactate threshold w/heavy carry
This completes 1 round.
Continue repeating for a total of 6 rounds.
*If indoors, I want you completing rounds 1, 3, & 5 of the 4min zone 3 portion at no incline and rounds 2, 4, & 6 of the 4min zone 3 portion at 15% incline. All 2min zone 4 portions will be completed at 15%.
*If outdoors, this workout will work best if you have 6 different weight implements. This is not required but it’ll help this one flow smooth. If you only have one weight implement, I want you choosing a 2min carry route that has you finishing the carry where you started

Phase 3:
EMOM (Every Minute On The Minute)
Start timer
Hip drives x 10
Mountain climbers x 20 (10 each leg)
Elbow plank w/hip roll x 20 (10 each side)
*The goal is to get all 50 reps in as quick as possible within the 1min period and rest until you hit 1min mark – repeat!
*You’ll find these exercise demos in the Exercise Video Library (Core Training Folder)
Rest until timer hits 1min – repeat – continue for a total of 7 rounds/minutes

Phase 4:
Weighted burpees x 25 for time (you can use a Spartan RAM, sandbag, sandbell, slam ball, rock, or other weight implement) – Exercise Demo
Rest x 1min
This completes 1 round.
Continue repeating but drop reps down to 20/15/10 for remaining 3 rounds.

Bonus:
Run x 32min at zone 3 aerobic effort for max distance
Week 3 progression – every 3min mark I want you completing 6 one legged burpees at a 95% effort.
*The time it takes you to complete the burpees counts as part of the 32min.
*This run can be completed outdoor on the trail, road, or track, or indoor with or without incline but whatever you choose for this workout, I want you sticking with the same route/method as we continue repeating this workout over time.
*I don’t want you sneaking in to zone 4 and above lactate threshold – keep it aerobic/comfortable