Yancy Camp Workout 941
Training with a partner & knocking down barriers of entry
*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:
Start timer
Run x 2min at zone 4 above lactate threshold effort
Farmer’s carry step-up x 30 (15 each leg – alternating each rep / go with a dumbbell weight that’s heavy but doesn’t required you to drop & rest)
Pull-up to shoulder taps for max reps x 30sec
*This completes 1 round.
*Continue repeating but change running duration to 4/6/4/6/4/2 minutes for remaining 6 rounds (28 minute of total running time for all 7 rounds & 38:30 total time to complete entire phase)
*The 5th round (the 2nd 6 minute duration run) is going to be a gut check. In the perfect world, you’re able to hit the same pace you hit during the first 6 minute run but things don’t always go “perfect”.
*If possible, make sure you tie everything together tight without rest periods
*If you’re unable to stay on the bar for the 30sec duration, use a strength band for assistance.
*Keep in mind that you’re not “racing” the running portion. Above lactate threshold for 2, 4, & 6min durations is not going to be off the rails painful and for this short of a duration it’s a pace that you should be able to maintain without form breakdown and without dropping below your threshold because you’re not carrying the effort for a long period of time. It is a pace that if you continue maintaining would get very hard and you’d be forced to slow down if you snuck up around your 3-5k run timeframe at this pace depending on the athlete.
Phase 3:
Weighted burpee x 2 (50lb+ for men & 30lb+ for women)
Fwd bear crawl x 5 meters
Bwd bear crawl x 5 meters
This completes 1 round
Continue repeating for a total of 10 minutes
Your score is the total number of complete rounds you complete before the timer hits 10min mark.
Much love – Coach Yancy
