Yancy Camp Workout 948

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:
Like last week, this workout is designed to simulate the type of compromised running caused out on course by obstacles that don’t take very long to complete.  Quick obstacles (give or take 3-15sec range)  will still throw off your running rhythm and cause muscle fatigue in a way that challenges you mentally and physically after completing the obstacle.  Periodically meshing in training sessions like this will improve your ability to quickly return to a strong tempo effort immediately after obstacle completion.

*This week I’m reducing your zone 2 duration by 30sec.

Burpee broad jump x 3 (max effort on each jump)
Run x 30sec at zone 4 above lactate threshold effort
Run x 60sec at easy zone 2 effort
Run x 30sec at zone 4 above lactate threshold effort
Side to side squat jump x 8 (4 each direction
Run x 30sec at zone 4 above lactate threshold effort
Run x 60sec at easy zone 2 effort
Run x 30sec at zone 4 above lactate threshold effort
This completes 1 round.
Continue repeating for a total of 7 rounds.

Finish w/10min run at easy zone 2 effort
*Start this run immediately after finishing the 7 rounds.

Phase 3:
Rope or towel assisted pull-ups x 5
After completed 5th rep, static hang x 5sec
Rest x 20sec
This completes 1 round.
Continue repeating for a total of 12 rounds.