Yancy Camp OCR Entry Level Workout 294

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:
24min on the treadmill or outside:
Treadmill:
5% x 3min at zone 2 effort
10% x 3min at zone 2 effort
15% x 3min at zone 2 effort
20-30% (if available – if not stay with 15%) x 3min at zone 2 effort
Repeat (24 total minutes)
If outside:
24min at zone 2 effort and include as much elevation gain as possible

For this weeks session is you have access to a bike (indoor or outdoor) I want this to be a 30min brick session (instead of the 24min session above) with the first 15min on the bike at zone 2 effort and the final 15min to be on the treadmill or outdoor running. If on the treadmill go with:
10% x 5min at zone 2 effort
15% x 5min at zone 2 effort
20-30% (if available – if not stay with 15%) x 5min at zone 2 effort

Phase 3:
Farmer’s carry weighted step-up x 16 (8 each leg)
Fwd bear crawl x 5m followed by bwd bear crawl x 5m – continue repeating back & forth x 3 (30 meters)
Rope or towel assisted pull-up x 16 (start as high on the rope/towel as possible and drop as necessary)
This completes 1 round.
Continue repeating for a total of 3 rounds.

Modification or bonus for those focusing on DEKA & Hyrox:
Tank (or sled) Push/Pull Tabata (20sec on/10sec off x 4min) x 2 rounds for max distance w/2min rest between each 4min round
Weighted Burpee Tabata (20sec on/10sec off x 4min) x 2 rounds for max calories w/2min rest between each 4min round