Kamp Lokal Jun 21, 2025

Box Front Squats

3 Sets

5 Box Front Squat @7/10 RPE

7 Weighted Pull Up @7/10 RPE (pick a weight where you can do 7 reps moderately easy and still have a few more reps in the tank.

*Rest as needed between sets.

Incline Bench Press

3 Sets

10 Incline Bench @7/10 RPE

*Rest 90 seconds-2 minutes between sets.

METCON:

AMRAP 6 Minutes

150ft Dumbbell Walking Lunge (2x35/25)

30/24 Calorie Row

Max Calorie Ski in the time remaining

-rest 2 minutes-

AMRAP 6 Minutes

30/24 Calorie Ski

150ft Dumbbell Walking Lunge (2x35/25)

Max Calorie Row in the time remaining

-rest 2 minutes-

AMRAP 6 Minutes

30/24 Calorie Row

30/24 Calorie Ski

Max Dumbbell Walking Lunge (2x35/25)

*Athlete may hold dumbbells however they choose

**Only scoring max reps.

Target Cals/Reps Each Set: 40+

For the lunges, every 5 ft = 1 rep.

SCALED:

AMRAP 6 Minutes

100ft Dumbbell Walking Lunge (2x35/25)

20/16 Calorie Row

Max Calorie Ski in the time remaining

-rest 2 minutes-

AMRAP 6 Minutes

20/16 Calorie Ski

100ft Dumbbell Walking Lunge (2x35/25)

Max Calorie Row in the time remaining

-rest 2 minutes-

AMRAP 6 Minutes

20/16 Calorie Row

20/16 Calorie Ski

Max Dumbbell Walking Lunge (2x35/25)

*Athlete may hold dumbbells however they choose

**Only scoring max reps.