Kamp LOKAL: Feb 24, 2024

Warm up:

2-3 Sets

1:00 Bike (moderate)

10 Inchworm w/Push Up

:15 Wall Facing Handstand Hold

1:00 Ski (moderate)

15 Banded Good Morning

50ft Single Arm Farmer Carry (moderate)

-Then-

Warm Up to workout weights w/1 Wall Walk after each set.

Strength:

10 Double DB Bulgarian Split Squats @ 6/10 RPE

10 Double DB Bulgarian Split Squats @ 6.5/10 RPE

10 Double DB Bulgarian Split Squats @ 7/10 RPE

10 Double DB Bulgarian Split Squats @ 7.5/10 RPE

10 Double DB Bulgarian Split Squats @ 8/10 RPE

*Bulgarian Split Squat: 5 each leg

Barbell Cycling

6 Squat Cleans (135/95)

6 Ring Muscle Ups

6 Squat Cleans (135/95)

-rest 1 minute-

5 Squat Cleans (185/125)

9 Ring Muscle Ups

5 Squat Cleans (185/125)

-rest 1 minute-

4 Squat Cleans (225/135)

12 Ring Muscle Ups

4 Squat Cleans (225/135)

-rest 2 minutes-

3 Squat Cleans (275/185)

15 Ring Muscle Ups

3 Squat Cleans (275/185)

Scaled:

6 Squat Cleans (115/80)

3 Ring Muscle Ups

6 Squat Cleans (115/80)

-rest 1 minute-

5 Squat Cleans (135/95)

6 Ring Muscle Ups

5 Squat Cleans (135/95)

-rest 1 minute-

4 Squat Cleans (185/125)

9 Ring Muscle Ups

4 Squat Cleans (185/125)

-rest 2 minutes-

3 Squat Cleans (225/135)

12 Ring Muscle Ups

3 Squat Cleans (225/135)

Percentages if you can't hit prescribed weights:

Set 1: at or under 45% 1RM

Set 2: at or under 60% 1RM

Set 3: at or under 75% 1RM

Set 4: at or under 90% 1RM

Metcon:

5 sets

:45 on/:15 off

1. Calorie Bike Erg

2. Wall Walks (1 rep every 9-11 seconds)

3. Calorie Ski Erg

4. Front Rack Ketllebell Carry (2x70/53)

5. Jog

6. Farmers Carry (2x70/53)