Kamp Lokal Jun 16, 2025

METCON:

15 Minute EMOM

Minute 1 - 10 Burpee Pull Ups

Minute 2 - 10 Deadlift (225/155)

Minute 3 - 15/12 Calorie Bike Erg

Time Cap each minute: 45 seconds (50 seconds on bike)

SCALED:

15 Minute EMOM

Minute 1 - 7 Burpee Pull Ups

Minute 2 - 10 Deadlift (185/125)

Minute 3 - 12/10 Calorie Bike Erg

High Hang Power Clean from Blocks

3 Sets

3 High Hang Power Clean from Blocks @50-60% 1 RM Power Clean

*Rest as needed between sets.

**Blocks set up right above the knee.

***Focus on speed/position!

Sumo Deadlift

5 Sets (New set every minute)

5 Sumo Deadlift

*Build within 65-75% of estimated 1RM.

Successory

3 Sets

6 Single Leg RDL (each leg) @6-7+/10 RPE

12 Barbell Row @6-7+/10 RPE

*Rest as needed between sets.

Finisher

3 Sets

20 Single Leg Banded Hamstring Curls @ 6-7/10 RPE

10 Single Leg Banded Glute Bridge (per leg) @6-7/10 RPE

*Rest as needed between sets.