Kamp Lokal Feb 21, 2026

Metcon:

Partner Triple 3

3000m Ski OR Row (partners must switch every

30 seconds)

300 Double Unders (partners must switch every

30 seconds)

3 Mile Run (together)

Individual Option:

1500m Ski OR Row (work 30 sec/rest 30 sec)

150 Double Unders (work 30 sec/rest 30 sec)

3 Mile Run

*30 sec on and 30 sec off (until the run) is prescribed in the individual option to force intensity and replicate the team version!

*Note: 3 miles = 4800m

*Repeat from December 14, 2024

Time Cap: 60 minutes

SCALED:

Partner:

2000m Ski OR Row (partners must switch every 30 seconds)

200 Double Unders (partners must switch every 30 seconds)

2 Mile Run (together)

Individual Option:

1000m Ski OR Row (work 30 sec/rest 30 sec)

100 Double Unders (work 30 sec/rest 30 sec)

2 Mile Run

*30 sec on and 30 sec off (until the run) is prescribed in the individual option to force intensity and replicate the team version!

*2 miles = 3200m

Accessory

3 Sets

1:00 Dead Hang

20 Tall Kneeling Banded Face Pull :45 Double Kettlebell Hold (heavy)

*Rest as needed between movements.

Bench Press

5 Bench Press @7-8.5/10 RPE + 3 Weighted Pull Up

4 Bench Press @7-8.5/10 RPE + 2 Weighted Pull Up

3 Bench Press @7-8.5/10 RPE + 1 Weighted Pull Up

2 Bench Press @7-8.5/10 RPE + 1 Weighted Pull Up

1 Bench Press @7-8.5/10 RPE + 1 Weighted Pull Up

1 Bench Press @7-8.5/10 RPE + 1 Weighted Pull Up

1 Bench Press @7-8.5/10 RPE (NO Weighted Pull Up)

1 Bench Press @7-8.5/10 RPE (NO Weighted

Pull Up)

*Rest as needed between sets.

Superset

3 Sets

20 Medball GHD Sit Up

:45 Weighted Forearm Plank on Medball

12 Hanging Leg Lifts (up to L position)

*Rest as needed between sets.