Yancy Camp OCR Entry Level Workout 399

Phase 1:
Versa Loop & bodyweight warm-up x 1 round – Warm-up Demo
ABCD warm-up running x 4min – Instructional Demo
If & when possible, I want you doing your running warm-up barefoot*We’ve slowly worked up to this 60min run.  Settle in and enjoy it!

Phase 2:
Run x 30min at zone 2 effort
*If training for an event that will have a lot of ascending, go with the following:
Treadmill – No incline x 15min, 15% x 15min

Phase 3:
Rope or towel assisted pull-up x 8
Farmer’s carry x 20 meters
Continue repeating x 8 minutes for max rounds.

DEKA/Hyrox Finisher (we’re calling this one – KENT)
Start timer
Row x 500m
Ski x 500m
Air Bike x 25cal
Stop Timer

*Ryan Kent conquered this challenge in 4:04! Give it a shot…
*Your transition time between machines counts toward your total time