Kamp Lokal Dec 2, 2025
- Mark Go
- 17 minutes ago
- 1 min read
METCON:
8 Sets (1 set every 4 minutes)
500m Bike Erg
50 Double Unders
500m Bike Erg
*Sub 15/12 Calorie Air Bike if needed.
Time Cap each set: 3 minutes 15 seconds
SCALED
8 Sets (1 set every 4 minutes)
400m Bike Erg
35 Double Unders
400m Bike Erg
*Sub 12/10 Calorie Air Bike if needed
Block Power Snatch
3 Block Power Snatch @65-70% 1 RM Power Snatch
3 Block Power Snatch @70% 1RM Power Snatch
3 Block Power Snatch @70% 1RM Power Snatch
2 Block Power Snatch @75-80% 1RM Power Snatch
2 Block Power Snatch @75-80% 1RM Power Snatch
*Rest 2 minutes between sets.
**Bar set up above the knee.
Dumbbell Incline Bench Press
16 Dumbbell Incline Bench Press @6.5/10 RPE
12 Dumbbell Incline Bench Press @7.5/10 RPE
8 Dumbbell Incline Bench Press @8.5/10 RPE
12 Dumbbell Incline Bench Press @8/10 RPE
16 Dumbbell Incline Bench Press @7/10 RPE
*Perform 10 Double Dumbbell Lateral Raises between sets.
**Rest as needed between sets.
Sandbag Work
3-4 Sets
50m Sandbag Right Shoulder Carry
50m Sandbag Left Shoulder Carry
100m Sandbag Carry
*Rest as needed in between sets.
**Try to go unbroken!
***Log weights in notes.
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