Yancy Camp Workout 992

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.
Rest x 1min, walking lunge x 1min, rest x 1min.
This completes 1 round.
Continue repeating for a total of 4 rounds.

*If inside on a treadmill, let’s go with 15% for round 1 & 10% incline for round 3 (switched from last week).
*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 1min for max cal/meters/reps
Pull-up x 2 – after completing 2nd pull-up static hold at the top position for 10sec, drop, hand position change x 16
This completes 1 round.
Continue repeating dropping for a total of 15 rounds.
If you have access to Air Bike, Rower, and/or SkiErg, I want you cycling through the three every 3 rounds.
If you only have access to one, go back and forth between burpees and that machine.
If you don’t have access to any of the machines, go back and forth between 1min burpees and 1min run every round.