Kamp LOKAL: Dec 23, 2023

2-3 Sets

1:00 Echo Bike (moderate)

50ft Sled Push (empty)

10 Single Arm Suitcase Deadlift (each arm, moderate)

-Then-

Warm Up to Sled Push and Dumbbell Deadlift weight.

4. Workout Prep

1 Set (at workout pace):

5 Calorie Echo Bike

25ft Sled Push (at workout weight)

2 Dumbbell Deadlifts (at workout weight)

2-3 Sets

1:00 Echo Bike (moderate)

50ft Sled Push (empty)

10 Single Arm Suitcase Deadlift (each arm, moderate)

-Then-

Warm Up to Sled Push and Dumbbell Deadlift weight.

4. Workout Prep

1 Set (at workout pace):

5 Calorie Echo Bike

25ft Sled Push (at workout weight)

2 Dumbbell Deadlifts (at workout weight)

Metcon:

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

Max Calorie Echo Bike

*at minutes 3, 6, 9, 12, 15 and 18 complete:

100ft Sled Push (190/145)

10 Dumbbell Deadlifts (2x70/50)

100ft Dumbbell Farmer Carry (2x70/50)

Scaled:

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

Max Calorie Echo Bike

*at minutes 3, 6, 9, 12, 15 and 18 complete:

100ft Sled Push (145/100)

10 Dumbbell Deadlifts (2x50/35)

100ft Dumbbell Farmer Carry (2x50/35)

Back Rack Step ups

14 Back Rack Step Ups @ 6.5/10 RPE

12 Back Rack Step Ups @ 7.5/10 RPE

10 Back Rack Step Ups @ 8.5/10 RPE

10 Back Rack Step Ups @ 9/10 RPE

*10 Single Arm Dumbbell Suitcase Hold Heel Elevated Squat after each set.

Bench Press

5 Bench Press @ 7.5/10 RPE

5 Bench Press @ 8/10 RPE

5 Bench Press @ 8.5/10 RPE

5 Bench Press @ 9/10 RPE

*5 Weighted Chin Up after each set