top of page

Kamp LOKAL: Jan 26, 2024

Writer's picture: Louie Fredric ChuaquicoLouie Fredric Chuaquico

Metcon (15 min cap)

25 Shuttle Runs (50ft)

50 Wall Balls (20/14) (10/9)

50 V Ups

50 Wall Balls (20/14) (10/9)

25 Shuttle Runs (50ft)


Scaled:

18 Shuttle Runs (50ft)

35 Wall Balls (20/14)

35 V Ups

35 Wall Balls (20/14)

18 Shuttle Runs (50ft)


Wide Grip Bench Press

5 Wide Grip Bench Press @ 7/10 RPE

5 Wide Grip Bench Press @ 7.5/10 RPE

5 Wide Grip Bench Press @ 8/10 RPE

5 Wide Grip Bench Press @ 8.5/10 RPE

5 Wide Grip Bench Press @ 9/10 RPE

*5-7 Chin Up after each set.


Optional Mono

Part 1: Run

9 Sets

300m at RPE6

100m at RPE2

*No additional rest between reps or sets.

-Rest 3 Min-

Part 2: Echo Bike

20 Sec Controlled Sprint at RPE9

3 Sec at Max Wattage

1 Min at RPE1-2

-Rest 90 Sec-

25 Sec Controlled Sprint at RPE9

3 Sec at Max Wattage

1 Min at RPE1-2

*Score Run in Time and Echo Bike in Calories



57 views0 comments

Recent Posts

See All

Hyrox Class Feb 8, 2024

Basic Prehab/Activation 2 min machine 20 90/90 hipswitch 10 Deadbugs 10 Kang squats 10/side warrior squats 10 Jumping airsquats 10...

LA Class Feb 8, 2024

Warm-up: 1 Round 2nd floor run 16 Alternating Warrior Squats 10 IYTS 10 Bodyweight cuban presses 10 Sprawls 5 Worlds greatest stretch...

LA Class Feb 7, 2024

Warm-up: 1 Round 10 Calorie Machine 10 IYTS 10 Tspine stretch 10 Squat Pass thrus 10 OHS Wrist prep Burgener snatch Strength: WEEK 4...

Comments


bottom of page