Kamp Lokal Dec 30, 2025 (DELOAD WEEK)

METCON:

10 Rounds

30 Double Unders

10 Push Ups

-rest 5 minutes-

10 Rounds

10 Box Step Ups (20)

5 Strict Pull Ups

*Self-regulate your pace! We recommend most athletes hit this at 70% or less intensity.

Time Cap each set: 12 minutes

SCALED

10 Rounds

21 Double Unders

7 Push Ups

-rest 5 minutes-

10 Rounds

6 Box Step Ups (20)

3 Strict Pull Ups

*Self-regulate your pace! We recommend most athletes hit this at 70% or less intensity.

DB Push Press + Push Jerk + Split Jerk

3 Sets

10 Double Dumbbell Push Press

8 Double Dumbbell Push Jerk

6 Double Dumbbell Split Jerk

*Rest as needed in between sets.

**Try to make these sets unbroken.

Accessory Work

3 Sets

10 RDLs

10 Pause Glute Band Hip Thrust (pause for 30 sec on last rep)

5 Double Kettlebell Front Rack Lunge (each leg)

*Rest as needed in between sets.