Yancy Camp Workout 983

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:
Tabata x 5 4min rounds
*This workout can be performed on a 400m track (preferred but definitely not required), treadmill, road, or trail.
*If doing this inside on a treadmill, I want rounds 1 & 3 to be at 15% incline.

Round 1:
Start timer
Brisk walk x 10sec
Run x 20sec
Continue repeating until you hit 4min mark.
Take note of distance covered and rest x 2min

Round 2:
Start timer
Rest x 10sec
Farmer’s carry walking lunge x 20sec
Continue repeating until you hit 4min mark.
Take note of total distance completed and rest x 2min

Round 3: same as round 1

Round 4: same as round 2

Round 5: same as round 1

*The 20sec run portion should be well above lactate threshold effort. If possible, your 400-800m race pace would be a good landing spot for your 20sec pace. For many your pace will drop slower than this and that’s fine. If your 2nd, 3rd, & 4th minutes of each 4min Tabata round is easy, you’re definitely going too slow. Enjoy!

Finish w/28min run at zone 2 effort
*At the end of each 3min mark complete 6 walking lunges & 6 split squat jumps
*Start this run immediately after finishing your 5th Tabata round.

*For our DEKA & Hyrox focused athletes, I want you add a 6th Tabata round (Farmer’s carry walking lunge) and cut the 28min run down to 20min.