top of page
wix BG.png
Search

Kamp LOKAL: Feb 10, 2024

  • Writer: Louie Fredric Chuaquico
    Louie Fredric Chuaquico
  • Feb 9, 2024
  • 1 min read

5 Rounds

1 Rope Climb

10/8 Calorie Bike Erg

5 Wall Walks

10/8 Calorie Bike Erg

15 Chest to Bar Pull Ups

50FT sled push (180/145)

20 Push Ups

50FT sled push (180/145)


Scaled:

5 Rounds

1 Rope Climb

10/8 Calorie Bike Erg

3 Wall Walks

10/8 Calorie Bike Erg

12 Chest to Bar Pull Ups

50FT sled push (180/145)

16 Push Ups

50FT sled push (180/145)


10 Deadlift @ 65% 1 RM Deadlift

8 Deadlift @ 68-70% 1 RM Deadlift

6 Deadlift @ 70-73% 1 RM Deadlift

6 Deadlift @ 73-75% 1 RM Deadlift

4 Deadlift @ 85% 1 RM Deadlift

*If you have a super heavy 1 RM, use low range percentages. If you have a weaker deadlift, use higher range percentages


5 Bench Press @ 7.5/10 RPE

5 Bench Press @ 8/10 RPE

4 Bench Press @ 8.5/10 RPE

3 Bench Press @ 9/10 RPE

3 Bench Press @ 9.5/10 RPE

*7 Strict Weighted Pull Ups after each set.

 
 
 

Recent Posts

See All
LA Class March 7, 2026

Warm-up: (10 min) 20/ 90/90 Hipswitch 20 Alternating Plank Reach 10/side Tspine extensions 10 Kang Squats 10 IYTS 10 Lying floor angels (FACE DOWN) 30 Pull-aparts 30 Sec Latt stretch on the wall Stren

 
 
 
Hyrox Class March 7,2026

Warm up: 20 90/90 hip switch 20 Alternating Bodyweight lunges 10/side Alternating toy soldiers 10/side Cossack Squats 10 Kang squats 16 alternating warrior Squats 10 Iyts 5 Inchworm pushups 1 min plan

 
 
 
Kamp Lokal Mar 7, 2026

Snatch Build to a heavy single Snatch @9-9.5/10 RPE Note: Percentages don't matter! You 60% could feel like a 9/10 RPE and thats ok! This option is for our intuitive athletes that are genuinely connec

 
 
 

Comments

bottom of page