Kamp Lokal Dec 2, 2025

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.