Kamp Lokal Jan 13, 2026

Metcon:

10 sets (new set every 2 minutes)

Average Row Calories from week 1 (plus 1 calorie)

Average Burpees from week 1 (plus 1 burpee)

*Or plus 1 from highest set.

*Score is total reps. (Count each calorie as a rep)

Note: IF you did not do week 1, then row for 30 seconds and do burpees for 30 seconds as set 1 at 90% effort. Record that score and repeat it as fast as you sustainably can for 10 sets.

Time Cap each set: 1 minute 30 seconds

Strict Press + Tall Push Jerk + Press in Push Jerk

3 Sets

3 Strict Press + 3 Tall Push Jerk + 3 Press in Push Jerk Position @6-7/10 RPE

*Rest as needed between sets.

Behind the Neck Push Jerk + Push Jerk

5 Minute EMOM

1 Behind the Neck Push Jerk @65-75% 1 RM

Push Jerk

-Directly Into-

5 Minute EMOM

1 Push Jerk @ 80-85% 1RM Push Jerk

Superset

3 Sets

8 Double Dumbbell L Seated Strict Press @7/10 RPE

10 Dumbbell Reverse Flies

*Rest as needed between sets.

Snatch Grip Deadlift

3 Sets

4 Snatch Deadlift @90% 1RM Snatch

*Rest as needed between sets.

Deadlift

10 Deadlift @6.5-7.5/10 RPE

10 Deadlift @6.5-7.5/10 RPE

8 Deadlift @6.5-7.5/10 RPE

8 Deadlift @6.5-7.5/10 RPE

*Rest as needed between sets.