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Kamp Lokal Jun 13, 2025

  • Writer: Mark Go
    Mark Go
  • Jun 12, 2025
  • 1 min read

METCON:


AMRAP 20 Minutes

15/12 Calorie Ski OR Row

15 GHD Sit Ups

15 Dumbbell Bench Press (2x50/35)


Target Rounds: 8+


SCALED:


AMRAP 20 Minutes

12/10 Calorie Ski OR Row

12 GHD Sit Ups

12 Dumbbell Bench Press (2x50/35)



Bench Press


3 Bench Press @6/10 RPE

3 Bench Press @6/10 RPE

3 Bench Press @7/10 RPE

3 Bench Press @7/10 RPE

*Rest as needed between sets.



Fron Rack Lunge


10 Barbell Front Rack Lunge (5R/5L) @6/10 RPE

8 Barbell Front Rack Lunge (4R/4L) @6.5/10 RPE

6 Barbell Front Rack Lunge (3R/3L) @7/10 RPE

4 Barbell Front Rack Lunge (2R/2L) @7.5/10 RPE

2 Barbell Front Rack Lunge (1R/1L) @8/10 RPE

*Rest as needed between sets.

 
 
 

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