top of page
wix BG.png
Search

Kamp LOKAL: Aug 26, 2023

  • Writer: Louie Fredric Chuaquico
    Louie Fredric Chuaquico
  • Aug 25, 2023
  • 1 min read

Warm up 2-3 Sets 1:00 Bike (moderate) 15 Abmat Sit Up 5. Workout Prep 1 set (at workout pace): 5 Bike Erg Calories 5 GHD sit-ups Scoring:

Clean and Jerk 3 Clean and Jerk @ 6/10 RPE 2 Clean and Jerk @ 6.5/10 RPE 1 Clean and Jerk @ 7/10 RPE 3 Clean and Jerk @ 6.5/10 RPE 2 Clean and Jerk @ 7/10 RPE 1 Clean and Jerk @ 7.5/10 RPE 1 Clean and Jerk @ 8/10 RPE 1 Clean and Jerk @ 8.5/10 RPE 1 Clean and Jerk @ 8.5/10 RPE 1 Clean and Jerk @ 8.5/10 RPE Scoring:

Box Squat 5 Box Squat @ 7.5/10 RPE 4 Box Squat @ 8/10 RPE 4 Box Squat @ 8.5/10 RPE 3 Box Squat @ 9/10 RPE 3 Box Squat @ 9.5/10 RPE Scoring:

Metcon Metcon: (20min cap) 50-40-30-20-10 Bike Erg Calories GHD sit-ups *Ladies Calories: 40-32-24-16-8 Scaled: 40-32-24-16-8 Bike Erg Calories GHD sit-ups *Ladies Calories: 36-30-18-12-6

 
 
 

Recent Posts

See All
Hyrox Class July 30,2026

Warm-up: 20 90/90 hip switch 10 Cat-cows 10/side Fire hydrants 10/side Clamshell 10 Bodyweight good mornings 3/side WGS 30 sec glute bridge hold 10 Supermans to Snow Angels EMOM x 12 Min 1: 12 Double

 
 
 
Kamp Lokal Jul 29, 2026

Pause Squat Snatch + Snatch 6 Sets @ 78-81% 1RM Snatch 1 Pause Squat Snatch -rest 15 seconds- 1 Squat Snatch -rest 2 minutes b/t sets- *Pause below knee for 2 sec on the first rep. Sumo Deadlift Build

 
 
 
Hyrox Class July 29, 2026

Basic Prehab/Activation (10 min) 2 min machine 20 90/90 hipswitch 10 Deadbugs 10 Kang squats 10/side warrior squats 5/side WGS 20 Calf Raises 10m Bear Crawls 10m Duck Walks 20m Heel walk 20m Ballet wa

 
 
 

Comments

bottom of page