Kamp Lokal Jan 10, 2026

Metcon:

4 Rounds

40 Calorie Bike Erg (OR 400m Run OR any machine)

40 Toes to Bar (OR Abmat Sit Up OR GHD SIt Up)

40 Air Squat (OR Step Back Lunges)

40 Shoulder to Overhead (75/55) (OR Dumbbells (2x35/25) OR Push Up)

*If you are sore and very fatigued from 13.5

yesterday, then use the OR options in parentheses and keep the intensity moderate (not high) on this one!

Time Cap: 40 minutes

Scaled:

4 Rounds

30 Calorie Bike Erg(OR 400m Run OR any machine)

30 Toes to Bar (OR Abmat Sit Ups OR GHD SIt Ups)

30 Air Squat (OR Step Back Lunges)

30 Shoulder to Overhead (75/55)(OR Dumbbells (2x35/25) OR

Push Ups)

Successory

3 Sets

:20:30 Towel Dead Hang (hang towel over pull up bar and hang)

100m Kettlebell Farmer Carry (2x70/53)

*Rest as needed between sets.

Dumbbell Bench Press

10 Dumbbell Bench Press

10 Dumbbell Bench Press

8 Dumbbell Bench Press

8 Dumbbell Bench Press

6 Dumbbell Bench Press

*Rest as needed between sets.

**5 Weighted Chin Up after each set.

Successory

3-4 Sets

10 Medball Sit Up + Throw

20 Feet Elevated Plank Shoulder Taps (feet up on box)

20 Alternating Jack Knives

*Rest as needed between sets.