Yancy Camp Workout 997

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:
We’re cranking up the zone 2 & zone 4 durations this week.
OCR Fartlek
Run x 5min at zone 2 effort
Run x 3min at zone 4 above lactate threshold effort
Burpee broad jump x 12
Walking lunge x 20
Split squat jump x 12
Pull-up with static hold at the top of the pull-up x 5sec – repeat for a total of 6 reps
Run x 3min at zone 4 above lactate threshold effort
This completes 1 round.
Continue repeating for a total of 4 rounds.
*If unable to complete the 6 pull-up w/static hang reps, use a strength band for assistance

Phase 3:
DEKA/Hyrox/Functional Fitness Bonus:
Air Bike Fartlek
100% effort x 10sec – easy zone 2 effort x 10sec
Continue repeating:
20sec/20sec
30/30
40/40
50/50
60/60
50/50
40/40
30/30
20/20
10/10