Yancy Camp Workout 961

Phase 1:
Yancy Camp Warm-Up Routine x 1 round – Warm-Up Routine
ABCD warm-up running x 4min – Instructional Demo
Finish warm-up with barefoot C pace run x 3min
*Always start phase 2 the moment you finish your running warm-up. Don’t let your HR fully recover.

Phase 2:
This is week 5 of this specific workout we’re progressing for 6 weeks.  This week the running duration is staying the same but we’re changing the grip strength exercise and going with incline training for 4 of the 7 rounds (if available).   Enjoy!

Run x 4min at easy zone 2 aerobic effort
Split squat jump x 20sec
Farmer’s carry weighted step-up x 20 (10 each leg – switching each rep)
Split squat jump x 20sec
This completes 1 round.
Continue repeating for a total of 7 rounds
*If you have access to an incline treadmill, go with 15% incline for rounds 1/3/5/7.
*Keep in mind that most will be at a walk pace with zone 2 effort at 15% incline – this is 100% okay. Trust the process my friend.
*You can press the pace on the strength training but keep the run pace aerobic.

Finish w/10min run at zone 2 effort
*If training for Beast distance or longer, make this a 30min run (can be running, cycling, or a run/cycle combo)