Kamp Lokal May 11, 2024
- Louie Fredric Chuaquico
- May 10, 2024
- 2 min read
Goblet Hold Heel Elevated Squats + Tall Box Jump
10 Goblet Hold Heel Elevated Squats + 5 Tall Box Jump @5.5/10 RPE
10 Goblet Hold Heel Elevated Squats + 5 Tall Box Jump @5.5/10 RPE
10 Goblet Hold Heel Elevated Squats + 5 Tall Box Jump @5.5/10 RPE
Back Squat
3 Back Squat @ 70% 1RM Back Squat
3 Back Squat @ 70% 1RM Back Squat
3 Back Squat @ 75% 1RM Back Squat
3 Back Squat @ 75% 1RM Back Squat
3 Back Squat @ 80% 1RM Back Squat
3 Back Squat @ 80% 1RM Back Squat
Metcon:
AMRAP 5 Minutes
20 Burpee Box Jump Overs (24/20)
20/16 Calorie Echo Bike
Max Calorie Ski in the time remaining
-rest 3 minutes-
AMRAP 5 Minutes
20/16 Calorie Ski
20 Burpee Box Jump Overs (24/20)
Max Calorie Echo Bike in the time remaining
-rest 3 minutes-
AMRAP 5 Minutes
20/16 Calorie Echo Bike
20/16 Calorie Ski
Max Burpee Box Jump Overs (24/20)
*Only scoring max reps.
Scaled:
AMRAP 5 Minutes
15 Burpee Box Jump Overs (24/20)
15/12 Calorie Echo Bike
Max Calorie Ski in the time remaining
-rest 3 minutes-
AMRAP 5 Minutes
15/12 Calorie Ski
15 Burpee Box Jump Overs (24/20)
Max Calorie Echo Bike in the time remaining
-rest 3 minutes-
AMRAP 5 Minutes
15/12 Calorie Echo Bike
15/12 Calorie Ski
Max Burpee Box Jump Overs (24/20)
Workout Description Video:
Extra Credit for Gymnastics
Complete 3 sets of the following:
Minute 1: 30 seconds of Strict Pull Ups
Minute 2: 30 seconds of Kipping/Butterfly Pull Ups
Minute 3: 30 seconds of Kipping/Butterfly Chest to Bar Pull Ups
You are working for 30 seconds then resting until the next minute.
Score is TOTAL reps for ALL 9 minutes of work
basically add up ALL your work for entire workout!
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