Yancy Camp Workout 998
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 farmers carry lunge x 1min, rest x 1min.
This completes 1 round.
Continue repeating for a total of 4 rounds.
*If inside on a treadmill for this one, let’s go with 0% incline this week. Fast and furious!
*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
Phase 3:
Med Ball Sit-Up x 25
Sled or Tank push/pull x 2min for max distance (if possible use a 10 meter zone)
Thruster x 3 to perpendicular pull-up x 2 to shoulder taps x 8 – continue repeating x 5
This completes 1 round.
Continue repeating for a total of 4 rounds.
*Modification for push/pull will be ground to overhead (weight travels from ground to overhead press in one fluid motion)
