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Kamp Lokal Jan 31, 2026

  • Writer: Mark Go
    Mark Go
  • 4 hours ago
  • 1 min read

Metcon:


Run 400m

Weighted Run 400m (20/15)

Weighted Run 400m (40/30)

Weighted Run 400m (60/45)


Time Cap: 25 minutes



Scaled:


Run 400m

Weighted Run 400m (15/10)

Weighted Run 400m (30/20)

Weighted Run 400m (45/30)



Superset 1


3-4 Sets

6 Pull Up +10 Second Dead Hang + 5 Pull Up + 10

Sec Dead Hang + 4 Pull Up

*Perform 10 DB Reverse Flies in between sets.



Incline Bench Press

5 Sets

7 incline Bench Press @8-8.5/10 RPE

*10 Tall Kneeling Barbell or Dumbbell Bicep Curl

Press between each set.

**Rest as needed in between movements.



Superset 2


3-4 Sets

12 Barbell Roll Out

10 Strict Toes to Bar

30 Crossbody Mountain Climbers

*Rest as needed between sets.




 
 
 

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