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Kamp LOKAL: Dec 13, 2023

  • Writer: Louie Fredric Chuaquico
    Louie Fredric Chuaquico
  • Dec 12, 2023
  • 1 min read

I.Warm up

2-3 Rounds

200m Ski

200m Run

4. Workout Prep

1 Set (at 90% effort):

100m Ski

100m Run


II. Metcon

2 Sets


Row (OR Ski)

300m @ 90% effort

300m @ 70% effort

300m @ 80% effort

300m @ 95% effort


-rest 3 minutes-


Run

300m @ 90% effort

300m @ 70% effort

300m @ 80% effort

300m @ 95% effort

-rest 3 minutes-


*learning how to switch gears


III. Strength

3 In the hole Front Squat @ 60% 1 RM Front Squat

3 In the hole Front Squat @ 63% 1 RM Front Squat

3 In the hole Front Squat @ 65% 1 RM Front Squat

3 In the hole Front Squat @ 70% 1 RM Front Squat


1 Front Squat @ 75% 1 RM Front Squat

1 Front Squat @ 80% 1 RM Front Squat

1 Front Squat @ 85% 1 RM Front Squat




 
 
 

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