Yancy Camp Workout 942

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:
15% incline x 15min for max distance

Phase 3:
Compromised OCR Fartlek (if possible start right after completing 15% x 15min test)
6min run at zone 2 easy effort / 4min run at zone 4 above lactate threshold effort.
Farmer’s carry lunge x 1min
Burpee to pull-up to hand position change x 8 x 2min
Continue repeating for 3 additional rounds – dropping run times down as listed below:
5min/3min
4min/2min
3min/1min
*Focus on tying everything together with quick and smooth transitions