Yancy Camp Workout 924

Reminder team, I now offer Yancy Camp OCR Training through our Yancy Camp Train Heroic App.  If you’d like to switch over, simply cancel your membership in your PayPal account and sign-up back up for the same program through YancyCamp.com.  Once you select the program you want, it’ll take you straight to the app sign up process.  It’s a super easy transition and the new platform is SO much fun. 

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 (this session can be completed on a treadmill, trail, or road)
*I usually compromise your running in most workouts but today it’s all about the uncompromised run.  We should feel awesome, sharp, and fast for this training session.
This is a 7 piece running session with each run followed by a 2 minute walk recovery
400 meter / 800m / 1200m / 800m / 1200m /800m / 400m

Phase 3 (if possible, start right after finishing phase 2)
Start timer
Weighted burpees x 50 – Exercise Demo
Run until timer hits 10 minutes
*Official weight for this phase is 50lb+ for men & 30lb+ for women (scale down the weight if necessary)
*Your score for this piece of the session is how much distance you can cover after finishing the 50 weighted burpees.  Example: if it takes you 5:30 to finish the weighted burpees, you’ll have 4:30 to run as far as possible and the distance ran will be your score.