Kamp Lokal Apr 19, 2025

Mark Go
Apr 18
1 min read

Front Squat + Weighted Pull Up

5 Sets

5 Front Squat @75-80% 1RM Front Squat

5 Weighted Pull Ups 8.5/10 RPE

*Rest as needed between sets.

METCON:

12 Rounds

36 Double Unders

9 Dumbbell Bench Press (2x50/35)

9 Toes to Bar

Time Cap: 16 mins

SCALED:

12 Rounds

24 Double Unders

6 Dumbbell Bench Press (2x50/35) (OR 9 with 2x35/25)

6 Toes to Bar

Finisher

Moving through at 70% pace

150ft Sled Push (180/145)

1000m Ski

150ft Sled Push (180/145)

2000m Bike Erg

150ft Sled Push (180/145)

1000m Row

150ft Sled Push (180/145)

Recent Posts

See All

Kamp Lokal Dec 8, 2025

Back Squat 5 Sets 3 Back Squat @75-80% 1RM Back Squat *Rest as needed between sets. Front Squat 10 Sets 3 Front Squat @88-95% 1RM Front Squat *Rest as needed between sets. Bent Over Row + DB Bent Over

LA Class Dec 8, 2025

Warm-up: (8 min) 1 min machine 10 Pass Thrus 20/ 90/90 Hipswitch 10 Cat cows 10 Firehydrants 5/side WGS 10 Airsquats 10 Alternating lunges 30 Sec wall sit hold WEEK of (1/4) Every 2:30 x 5 Sets 12 Bac

Hyrox Class Dec 8, 2025

Basic Prehab/Activation 20 Banded TKES 20 90/90 Hipswitch 10/side Firehydrants 10 Cat cows 5/Side WGS 10 Alternating Reverse lunges 10/side Lateral Lunges 1min plank Strength: 5x5 Tempo Backsquats at

Comments