Yancy Camp Workout 932
*As always, make sure you scale down the workout if needed.
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:
54/270
You’ll need a flat 100yd (91 meters) field, turf, or other flat area for this training session. For our beginners, this is a workout I program 2-3 times a year and it’s a tough mental and physical challenge. You’ll also need 27 counting chips (pennies, lego pieces, small rocks, etc. Get creative with this (make sure you take a picture and post it on social media). This is a very unique workout. It messes with you mentally (you’ll soon no what I’m talking about) and you’re going to settle in and donminate! You’re going to stay strong, fast, and confident the entire time!
Start timer
Complete 5 burpees on one end of your 100yd/91m field
Run the length of the field
Complete 5 burpees
Run back to your start area and move one of your counting chips to a “completed pile”.
This completes 1 round.
Continue repeating for a total of 27 rounds.
This will have you completing 54 100yd runs & 270 burpees.
*Make sure you run the complete distance each time and complete your burpees just outside of the running area.
*This is a time trial. I want you pressing the pace.
Finish with 10min run at easy zone 2 effort.
Phase 3:
Start timer
Dumbbell farmer’s carry weighted step-up x 14
Pull-up x 1 to hand position change x 20
This completes 1 round.
Continue repeating for a total of 6 rounds.
*Use a box/bench height for the step-ups that’s challenging but allows you to complete your reps fast & unbroken
Much love – Coach Yancy
