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Kamp Lokal May 11, 2024

Writer's picture: Louie Fredric ChuaquicoLouie Fredric Chuaquico

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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