top of page
wix BG.png
Search

Kamp Lokal Aug 20, 2025

  • Writer: Mark Go
    Mark Go
  • Aug 19, 2025
  • 1 min read

Superset


3 Sets

20 Double Dumbbell Farmer Carry Walking Lunge @7-8/10 RPE

8-10 Supinated Grip Barbell Bent Over Row @8/10 RPE

*Rest 2-3 minutes between sets.



Successory Work


3 Sets

10 Goblet Hold Heel Elevated Squat @7-8/10 RPE

6 Weighted Chin Up @7-8/10 RPE

*Rest 2-3 minutes between sets.



Strength Finisher


3 Sets

10 Plate Front Raise @8/10 RPE

10 Dumbbell Lateral Raise @8/10 RPE

*Rest as needed between sets.



METCON:


10 Sets

8 Thrusters (95/65)

8 Bar Facing Burpees

-rest 1:1 b/t sets-


Time Cap each set: 1 minutes 20 seconds



SCALED:


10 Sets

8 Thrusters (75/55)

6 Bar Facing Burpees

-rest 1:1 b/t sets-

 
 
 

Recent Posts

See All
Kamp Lokal Jun 16, 2026

Superset 1 3 Sets 3 Strict Weighted Ring Dip @7/10 RPE -rest 30 seconds- 15 Unbroken Dumbbell Bench Press @7/10 RPE -rest 3 minutes b/t sets- Superset 2 3 Sets 6-10 Tempo False Grip Hinging Ring Rows

 
 
 
Hyrox Class June 16, 2026

Basic Prehab/Activation 10 Cal Machine or 150m Run Air runner 5/side Samson lunge pass thrus 10/side alternating scorpion stretch 10 IYTS 10 Scapula Pushups 20 Plank Shoulder taps 5 Inchworm pushups S

 
 
 
LA Class June 16, 2026

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 BURGE

 
 
 

Comments

bottom of page