Yancy Camp Workout 994

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:
OCR Fartlek
Run x 3min at zone 2 effort
Run x 2min at zone 4 above lactate threshold effort
Weighted step-up x 20 (10 each leg)
Pull-up with static hold at the top of the pull-up x 5sec – repeat for a total of 6 reps
Run x 2min at zone 4 above lactate threshold effort
This completes 1 round.
Continue repeating for a total of 5 rounds.
*If unable to complete the 6 pull-up w/static hang reps, use a strength band for assistance

Finish w/10-30min run at zone 2 effort
*If indoors go with 15% incline for the middle half of the time duration
*10-30min depends on time available and race distance you’re currently training for

Phase 3:

DEKA/Hyrox/Functional Fitness Bonus:
Start timer
Heavy sled push x 10sec for max distance push
Rest x 50sec
Continue repeating – dropping rest down to 40/30/20/10sec for remaining 4 sets.
This completes 1 round.
Continue repeating for a total 4 rounds.