Kamp Lokal Jun 10, 2025
- Mark Go
- Jun 9, 2025
- 2 min read
METCON: (Community Cup WOD 2)
Complete as many reps as possible following the interval of:
2 minutes of work,
1-minute rest
2 minutes of work,
1-minute rest
2 minutes of work,
1-minute rest
3 minutes of work
Rounds 1 and 2
15 toes-to-bars
15 overhead squats
Max-calorie row
Rounds 3 and 4
15-calorie row
15 overhead squats
Max bar muscle-ups
♀ 75 lb (34 kg)
♂ 115 lb (52 kg)
Flow:
Start standing tall.
At “go,” complete the required reps of the hip flexion movement for your competition tier.
Next, perform the required number of overhead squats for your competition tier.
Then, row as many calories as possible in the time remaining.
Record the number of calories when the rower comes to rest (rollover calories will count toward your score).
Rest for 1 minute, then repeat the sequence for Round 2.
To start Round 3, row the designated number of calories for your competition tier.
Then complete the required number of overhead squats for your competition tier.
Then, complete as many reps as possible in the time remaining of the designated gymnastics movement for your competition tier.
Rest for 1 minute and repeat the sequence from Round 3, working for 3 minutes.
Your score will be the total number of repetitions completed across all 4 rounds.
Minimum Reps before scaling 120
SCALED:
Rounds 1 and 2
10 toes-to-bars
10 overhead squats
Max-calorie row
Rounds 3 and 4
10-calorie row
10 overhead squats
Max pull-ups
♀ 55 lb (25 kg)
♂ 75 lb (34 kg)
Strict Press
3 Strict Press @6/10 RPE
3 Strict Press @6.5/10 RPE
3 Strict Press @7/10 RPE
3 Strict Press @7/10 RPE
*Rest as needed between sets.
Power Clean + Push Jerk
2 Power Clean + 1 Push Jerk @6.5/10 RPE
2 Power Clean + 1 Push Jerk @7/10 RPE
2 Power Clean + 1 Push Jerk @7.5/10 RPE
2 Power Clean + 1 Push Jerk @6/10 RPE
2 Power Clean + 1 Push Jerk @7/10 RPE
*Rest as needed between sets.
Deadlift
3 Deadlift @7/10 RPE
3 Deadlift @7/10 RPE
3 Deadlift @7-8/10 RPE
3 Deadlift @7-8/10 RPE
*Rest as needed between sets.
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