Kamp Lokal Apr 21, 2026

Metcon:

21-15-9 (Females 18-12-6)

Echo Bike Calories

Deadlift (225/155)

-rest 5 minutes-

90/72 Calorie Echo Bike

45 Deadlifts (225/155)

Time Cap workout 1: 7 minutes

Time Cap workout 2: 11 minutes

Scaled:

18-12-6 (Females 15-10-5)

Echo Bike Calories

21-15-9

Deadlift (185/125)

-rest 5 minutes-

75/60 Calorie Echo Bike

45 Deadlifts (185/125)

Accessory Work

4 Sets

10 Goblet Cossack Squat (each side) @6/10 RPE

10 Single Leg Barbell Deadlift (each side)

@6/10 RPE

15 Single Leg Calf Raises (each side) @7/10 RPE

Hang Muscle Clean + Tall Clean

4 Sets

3 Hang Muscle Clean + 3 Tall Clean

@5/10 RPE

*Rest as needed betweens sets.

*SKILL WORK: Meant to be with very light weight and working perfect mechanics and barbell efficiency.

Squat Clean + Split Jerk

3 Squat Clean + 1 Split Jerk @65% 1 RM Clean and Jerk

2 Squat Clean + 1 Split Jerk @70% 1RM Clean and Jerk

1 Squat Clean + 1 Split Jerk @75% 1 RM Clean and Jerk

3 Squat Clean + 1 Split Jerk @65-70% 1 RM Clean and Jerk

2 Squat Clean + 1 Split Jerk @70-75% 1 RM Clean and Jerk

1 Squat Clean + 1 Split Jerk @75-80% 1 RM Clean and Jerk

3 Squat Clean + 1 Split Jerk @70% 1 RM Clean and Jerk

2 Squat Clean + 1 Split Jerk @75% 1 RM Clean and Jerk

1 Squat Clean + 1 Split Jerk @80% 1 RM Clean and Jerk

1 Squat Clean + 1 Split Jerk @80-85% 1RM Clean and Jerk

1 Squat Clean + 1 Split Jerk @85% 1 RM Clean and Jerk

1 Squat Clean + 1 Split Jerk @85%+ 1 RM Clean and Jerk

*Rest as needed between sets.

Back Squat

5 Back Squat @60% 1RM Back Squat

5 Back Squat @60-65% 1 RM Back Squat

5 Back Squat @65-70% 1RM Back Squat

3 Back Squat @70% 1RM Back Squat

3 Back Squat @70-75% 1 RM Back Squat

3 Back Squat @75% 1RM Back Squat

1 Back Squat @80% 1RM Back Squat

1 Back Squat @85%+ 1RM Back Squat

1 Back Squat @85-90%+ 1RM Back Squat

*Rest as needed between sets.