top of page
wix BG.png

Kamp Lokal Aug 11, 2025

  • Writer: Mark Go
    Mark Go
  • Aug 10, 2025
  • 1 min read

Dumbbell Hang Power Clean + Dumbbell Hang Clean + Dumbbell Hang Cluster + Dumbbell Thruster


5 Sets


4 Dumbbell Hang Power Clean + 3 Dumbbell Hang Clean + 2 Dumbbell Hang Cluster + 1 Dumbbell Thruster @8-9/10 RPE


*Rest 2 minutes between sets.



Single Leg Deadlift


4 Sets

5 Barbell Single Legged Deadlift @9/10 RPE (each leg)

*Rest as needed between sets.



Successory


3 Sets

5-7 Tempo Barbell Good Morning @9/10 RPE

25 Double Dumbbell Pogo Jump @7.5-8/10 RPE

*Rest as needed between sets.

**Tempo is 31X1 (3 seconds down, 1 second pause, explode up, 1 second pause before next rep)



METCON:


5 Sets:

AMRAP 5 minutes

25/20 Calorie Row

15 Lateral Burpee Over Rower

60 Double Unders

-rest 1 minute b/t sets-


*Pick up where you leave off each round


Target Score: 10+ rounds



SCALED:


5 Sets:

AMRAP 5 minutes

20/16 Calorie Row

10 Lateral Burpee Over Rower

40 Double Unders

-rest 1 minute b/t sets-


*pick up where you leave off each round

 
 
 

Recent Posts

See All
Kamp Lokal Jan 17, 2026

Superset 1 3-4 Sets 5 Pull Up + 10 Second Dead Hang + 4 Pull Up + 10 Sec Dead Hang + 3 Pull Up *Pull Ups can be strict or kipping. **Rest as needed between sets and do 20 Banded Pull Aparts during re

 
 
 
Hyrox Class Jan 17,2025

Warm up: 20 90/90 hip switch 20 Alternating Bodyweight lunges 10/side Alternating toy soldiers 10/side Cossack Squats 10 Kang squats 16 alternating warrior Squats 10 Iyts 5 Inchworm pushups 1 min plan

 
 
 
LA Class Jan 17, 2025

Warm-up: (10 min) 20/ 90/90 Hipswitch 20 Alternating Plank Reach 10/side Tspine extensions 10 Kang Squats 10 IYTS 10 Lying floor angels (FACE DOWN) 30 Pull-aparts 30 Sec Latt stretch on the wall E3MOM

 
 
 

Comments


bottom of page