Yancy Camp Workout 911

*As always, make sure you scale down the workout if needed.

Phase 1:
Versa Loop & bodyweight warm-up x 2 rounds – Warm-up Demo
Walking one leg RDL’s x 20 (10 each leg) – Exercise Demo
ABCD warm-up running x 3min – Instructional Demo
Finish warm-up with 3min barefoot run at C pace effort

Phase 2:
400 Burp (It has been awhile and I want to get this one formally logged in your new Yancy Camp Train Heroic App. We come back to this epic Yancy Camp Workout periodically and it’s great to be able to track your progress.  For those who haven’t switched over to the app, trust me, you’ll love it!  Let me know if you have any questions.
Start timer
Run 400m
The moment you complete the 400m run, complete as many burpees as possible until the timer hits 3min mark (the number of burpees completed is your score for round 1.
Run 2nd 400m run
The moment you complete your 2nd 400m run, complete as many burpees as possible until the timer hits the 6min mark (the number of burpees completed is your score for round 2.
Continue repeating this process until you complete 8 rounds (24 minutes)
You 400 Burp score is the total number of burpees you’re able to complete in the 8 rounds.
Pacing is very important for this workout. You want to find a good balance of riding your lactate threshold on the run and buying as much time as possible to complete as many burpees as possible. It’s one of the most mentally and physically challenging workouts we do and if this is your first time, good luck my friend. This one hits hard!

Finish with 16min run or lightweight tire drag at zone 2 effort

Phase 3:
Start timer
Weighted Burpee x 5 – Exercise Demo
Pull-up x 5
Elbow plank w/side to side hip roll x 20 (10 each side) – Exercise Demo
This completes 1 round.
Continue repeating for a total of 10 rounds.

Much love – Coach Yancy