Kamp Lokal Jan 12, 2026

Successory

3 Sets:

8 Single Arm Kettlebell Bottoms Up Press (each arm)

10 Barbell Back Rack Jump Squat :45 Weighted Plank Shoulder Taps

*Rest as needed between sets.

Front Squat

5 Front Squat @50% 1 RM Front Squat

3 Front Squat @60% 1 RM Front Squat

2 Front Squat @70% 1RM Front Squat

2 Front Squat @80% 1RM Front Squat

1 Front Squat @85% 1RM Front Squat

1 Front Squat @90% 1RM Front Squat

1 Front Squat @ Heavy Single for the day

*Rest as needed between sets.

Metcon:

35/28 Calorie Echo Bike

35 Pull Ups

35 Back Squats (95/65)

-Rest 1:00-

27/21 Calorie Echo Bike

27 Chest to Bar Pull Ups

27 Front Squats (115/80)

-Rest 1:00-

15/12 Calorie Echo Bike

15 Bar Muscle Ups

15 Overhead Squats (135/95)

-rest 5:00-

7 minutes to build to a heavy Clean + Front Squat + Jerk

Time Cap each set: 7 minutes

Scaled:

30/24 Calorie Echo Bike

30 Pull Ups

30 Back Squats (95/65)

-Rest 1:00-

20/16 Calorie Echo Bike

20 Chest to Bar Pull Ups

20 Front Squats (115/80)

-Rest 1:00-

10/8 Calorie Echo Bike

10 Bar Muscle Ups

10 Overhead Squats (135/95)

-rest 5:00-

7 minutes to build to a heavy Clean + Front Squat + Jerk