Kamp Lokal Dec 13, 2025

METCON:

3 Sets

5 Rounds

500m Bike Erg

25ft Dumbbell Front Rack Lunge (2x35/25)

5 Shuttle Runs (50ft)

*Deadlifts

-rest 2 minutes between sets-

• Set 1: 3 Deadlift (275/185)

• Set 2: 2 Deadlifts (295/195)

• Set 3: 1 Deadlift (315/205)

Time Cap Each Set: 14 minutes

SCALED

3 Sets

5 Rounds

400m Bike Erg

25ft Dumbbell Front Rack Lunge (2x30/20)

4 Shuttle Runs (50ft)

*Deadlifts

-rest 2 minutes between sets-

• Set 1: 3 Deadlift (225/155)

• Set 2: 2 Deadlifts (255/165)

• Set 3: 1 Deadlift (275/185)

Knee Health

3 Sets

7 Sandbag Bear Hug Hold Reverse Step Up (each leg)

7 Goblet Hold Cossack Squat (each leg)

:30 Double Kettlebell Front Rack Hold Wall Sit March

*Rest as needed between sets.

Bench Press

8 Bench Press @6/10 RPE

6 Bench Press @7/10 RPE

4 Bench Press @8.5/10 RPE

6 Bench Press @7.5/10 RPE

8 Bench Press @7/10 RPE

*Rest as needed between sets.

**10 Barbell Wide Grip Bicep Curls between each set.

Dumbbell Technique Work (Fun Shoulder Work)

4 Sets

5Double Dumbbell Push Press + 5 Double Dumbbell Push Jerk + 5 Double Dumbbell Split Jerk @6-7/10

RPE

*Rest as needed between sets.