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Kamp Lokal Aug 25, 2025

  • Writer: Mark Go
    Mark Go
  • Aug 24, 2025
  • 1 min read

Block Power Clean


10 Minute EMOM

1 Block Power Clean

*Set up blocks so bar starts right above the knee. If no blocks are available, perform from the hang.

**Start around 65% and build to a heavy for the day.



Sumo Deadlift


10 Minute EMOM

3 Sumo Deadlift

*Start around 65% and build until you establish a 3 RM Sumo Deadlift for the day .



Strength Finisher


3 Sets

10 Tempo Double Dumbbell Rows @8-8+/10 RPE

10 Single Leg Banded Hamstring Curls (each leg) @7/10 RPE

7-10 Banded Weighted Glute Bridges @9/10 RPE


*Rows: Tempo is 31X3 (3 seconds down, 1 second pause, explode up, 3 second pause before next rep)


**Rest as needed between sets.



METCON:


@0:00

35/28 Calorie Ski (or Row)

28 Chest to Bar Pull Up

24 Burpee Box Jump Overs (24/20)

@10:00

35/28 Calorie Bike Erg (or Air Bike)

14 Bar Muscle Up

24 Burpee Box Jump Overs (24/20)


Time Cap each set: 8 minutes



SCALED:


@0:00

28/24 Calorie Ski (or Row)

21 Chest to Bar Pull Up

14 Burpee Box Jump Overs (24/20)

@10:00

28/24 Calorie Bike Erg (or Air Bike)

9 Bar Muscle Up

14 Burpee Box Jump Overs (24/20)

 
 
 

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