Kamp Lokal Dec 23, 2025
- Mark Go
- 14 hours ago
- 2 min read
METCON:
AMRAP 8 Minutes @75% effort
20/16 Calorie Bike Erg
20/16 Calorie Ski (or Row)
10 Shuttle Runs (50ft)
-rest 2 minutes-
AMRAP 6 Minutes @80% effort
10 Shuttle Runs (50ft)
20/16 Calorie Ski (or Row)
-rest 2 minutes-
AMRAP 4 Minutes @85% effort
20/16 Calorie Bike Erg
10 Shuttle Runs (50ft)
-rest 2 minutes-
AMRAP 2 Minutes @90% effort
20/16 Calorie Ski (or Row)
20/16 Calorie Bike Erg
-rest 2 minutes-
For time @ 95% effort
10 Shuttle Runs (50ft)
20/16 Calorie Ski (or Row)
20/16 Calorie Bike Erg
Target Reps each set: Varied! We want 2+ rounds (100/92+ reps) on the first AMRAP and the final "For Time" to take under 3 minutes. For the rest follow the intensity prescribed.
SCALED
AMRAP 8 Minutes @75% effort
16/13 Calorie Bike Erg
16/13 Calorie Ski (or Row)
8 Shuttle Runs (50ft)
-rest 2 minutes-
AMRAP 6 Minutes @80% effort
8 Shuttle Runs (50ft)
16/13 Calorie Ski (or Row)
-rest 2 minutes-
AMRAP 4 Minutes @85% effort
16/13 Calorie Bike Erg
8 Shuttle Runs (50ft)
-rest 2 minutes-
AMRAP 2 Minutes @90% effort
16/13 Calorie Ski (or Row)
16/13 Calorie Bike Erg
-rest 2 minutes-
For time @ 95% effort
8 Shuttle Runs (50ft)
16/13 Calorie Ski (or Row)
16/13 Calorie Bike Erg
Primer
3 Sets
1 Muscle Clean + 1 Push Press + 1 Push Jerk
*Perform 10 Split Jerk Lands in between sets.
**Rest as needed between sets.
Clean & Jerk
2 Clean and Jerk @60-65% 1RM Clean and Jerk
2 Clean and Jerk @65-70% 1RM Clean and Jerk
1 Clean and Jerk @70-75% 1RM Clean and Jerk
2 Clean and Jerk @65-70% 1RM Clean and Jerk
2 Clean and Jerk @70-75% 1RM Clean and Jerk
1 Clean and Jerk @75-80% 1RM Clean and Jerk
1 Clean and Jerk @80-85% 1RM Clean and Jerk
1 Clean and Jerk @85-90% 1RM Clean and Jerk
1 Clean and Jerk @90-95% 1RM Clean and Jerk
1 Clean and Jerk @95-100% 1 RM Clean and Jerk
1 Clean and Jerk @100-100+% 1 RM Clean and Jerk
*Rest as needed between sets.
Bench Press
10 Minute EMOM
5 Bench Press
5 Bench Press
3 Bench Press
3 Bench Press
3 Bench Press
1 Bench Press
1 Bench Press
1 Bench Press
1 Bench Press
1 Bench Press
*Building to a heavy single for the day.
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