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Kamp Lokal Dec 9, 2025

  • Writer: Mark Go
    Mark Go
  • 1 hour ago
  • 1 min read

METCON:


AMRAP 15 Minutes

1 Rope Climb

3 Wall Walks

12 GHD Sit Ups


Target Reps 128+ reps (8+ rounds)



SCALED


AMRAP 15 Minutes

1 Rope Climb (scale to halfway rope climb if necessary)

2 Wall Walks

10 GHD Sit Ups



Clean Pull + Hang Power Clean + Power Clean


Clean Pull + Hang Power Clean + Power Clean @72-75% 1RM Clean

Clean Pull + Hang Power Clean + Power Clean @72-75% 1RM Clean

Clean Pull + Hang Power Clean + Power Clean @78-80% 1 RM Clean

Clean Pull + Hang Power Clean + Power Clean @78-80% 1RM Clean

Clean Pull + Hang Power Clean + Power Clean @78-80% 1RM Clean

*Rest as needed between sets.

**All touch and go.



Standing Dumbbell Strict Press


Take 10-12 minutes to establish a heavy set of 5

Standing Dumbbell Strict Press


-Then-


2 Sets

25 Unbroken Dumbbell Push Jerks @7.5-8/10 RPE

*Make sure you're locking out really strong at the top of every single rep and locking out your knees before you bring the dumbbells down.



Sandbag Work

3-4 Sets

1:00 Sandbag Hold

100ft Sandbag Carry

1:00 Sandbag Hold

*Rest as needed in between sets.

**Go unbroken each set

 
 
 

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