Yancy Camp Workout 989

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 4 – 4min rounds
*This session can be performed on a 400m track (preferred but definitely not required), treadmill, road, or trail.

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

*If inside on a treadmill, let’s go with 10% incline for round 1 and 15% incline for round 3.
*The 20sec run portion should be well above lactate threshold effort (not comfortable). If your 2nd, 3rd, & 4th minutes of each 4min Tabata round is easy, you’re definitely going too slow. Enjoy!

Finish w/24min run at zone 2 effort
*Start this run immediately after finishing your 4th Tabata round.
*At the end of each 3min mark complete burpee broad jump x 5.

Phase 3:
Air Bike, Rower, SkiErg, or Burpees x 2min for max cal/meters/reps
Pull-up x 4 to hand position change x 16 to static hang x 10sec
Rope or towel assisted pull-up x 10 to static hang until forced to drop after last rep
This completes 1 round.
Continue repeating dropping down to 1:40, 1:20, 1:00, :40, :20 on Air Bike, Rower, SkiErg, or Burpees for remaining 5 rounds.
If you have access Air Bike, Rower, and/or SkiErg, I want you going with one or a combo of all 3 for the 6 rounds.