Yancy Camp Workout 982

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:
48min on the treadmill or outside:
Treadmill:
Flat x 6min at zone 2 effort
5% x 6min at zone 2 effort
10% x 6min at zone 2 effort
15% x 6min at zone 2 effort
Repeat (48 total minutes)
If outside:
48min at zone 2 effort and include as much elevation gain as possible

For this weeks session is you have access to a bike (indoor or outdoor) I want this to be a 60min brick session with the first 30min on the bike at zone 2 effort and the final 30min to be on the treadmill or outdoor running. If on the treadmill go with:
5% x 10min at zone 2 effort
10% x 10min at zone 2 effort
15% x 10min at zone 2 effort

Phase 3:
Farmer’s carry weighted step-up x 16 (8 each leg)
Fwd bear crawl x 5m followed by bwd bear crawl x 5m – continue repeating back & forth x 3 (30 meters)
Pull-up x 1 to hand position change x 12 to static hang x 10sec – repeat x 3 rounds without dropping off bar
This completes 1 round.
Continue repeating for a total of 6 rounds.
*Make sure you wet your hands each round before getting on the bar

Modification or bonus for those focusing on DEKA & Hyrox:
4min Tabata Row x 4 rounds for max distance w/2min rest between each 4min round
4min Tabata Air Bike x 4 rounds for max calories w/2min rest between each 4min round
*20sec at max effort / 10sec rest x 4min each round.