Kamp Lokal Dec 20, 2025

METCON:

AMRAP 20 Minutes (at 75-80% pacing effort)

Max Calorie Bike Erg

*at minutes 0, 4, 8, 12, 16 complete:

100ft Sled Push (190/145) (OR 25ft Single Dumbbell

Lunge (70/50))

10 Dumbbell Deadlifts (2x70/50)

100ft Dumbbell Farmer Carry (2x70/50)

Target Calories: 150/120+

SCALED

AMRAP 20 Minutes (at 75-80% pacing effort)

Max Calorie Bike Erg

*at minutes 0, 4, 8, 12, 16 complete:

100ft Sled Push (145/125) (OR 25ft Single Dumbbell Lunge (50/35))

10 Dumbbell Deadlifts (2x50/35)

100ft Dumbbell Farmer Carry (2x50/35)

Knee Health

3 Sets

5 Heel Elevated Deep Lunge (each leg)

:30 Pogo Jumps

10 Toe Elevated Single Arm Dumbbell RDL (5

per arm)

7 Heel Elevated Pause Goblet Squat (pause for 2 seconds in the bottom)

*Rest as needed between sets.

Jerk Primer

3 Sets

Jerk + Press In Split + Jerk + Press in Split + Jerk +Press in Split @5-6/10 RPE

Push Jerk

Take 10-12 minutes to establish a heavy set of 3

Push Jerk.

-Then-

20 Unbroken Push Jerk @6/10 RPE

15 Unbroken Push Jerk @7/10 RPE

10 Unbroken Push Jerk @8/10 RPE

*Rest 90 seconds between sets.

Kneeling Barbell Bicep Curl

4 Sets

10 Kneeling Barbell Bicep Curls

*Rest 60-90 seconds between sets.