Kamp Lokal May 13, 2025

Mark Go
May 12
1 min read

METCON:

3 Rounds:

30 GHD Sit Ups

100ft Dumbbell Overhead Walking Lunge (50/35)

50ft Handstand Walk

Time Cap: 15 minutes

SCALED:

3 Rounds:

20 GHD Sit Ups

50ft Dumbbell Overhead Walking Lunge (50/35) (OR 75ft with 40/25)

25ft Handstand Walk

Accessory Work

3 Sets

10 Goblet Hold Step Ups (53/35)

5 Nordic Hamstring Curls

20-30 Calf Raises

High Hang Muscle Clean

3 Sets

3 High Hang Muscle Clean @5/10 RPE

*Rest as needed between sets.

*SKILL WORK: Meant to be with very light weight and working perfect mechanics and barbell efficiency.

Hang Clean

5 Sets

3 Hang Clean @70% 1RM Clean

*Rest as needed between sets.

Recent Posts

See All

Hyrox Class Dec 8, 2025

Warm up: 20 90/90 hip switch 10 Cat cows 8/side firehydrants 8/side Knees over toes forward Body weight 20 sec/side isometric lunge hold 10 Sprawls 50FT bear crawls 50ft duck walks 20 Banded Pull apa

LA Class Dec 8, 2025

Warm-up: 20 90/90 Hipswitch 10/side Knees over toes lunge 20 alternating warrior squats 20 Banded Pull aparts 20 Banded Front Raises 10 Plate ground to overhead Wrist prep every 1:30x 8 2 Hang Power C

Kamp Lokal Dec 6, 2025

METCON: EMOM 30 Minutes MInute 1 - 20 Wall Balls (20/14) (10/9ft) Minute 2 - 25ft Handstand Walk Minute 3 - 8 Shuttle Runs (50ft) Minute 4 - 6 Sandbag Cleans (150/100) (OR 10 Deadlifts (315/225)) MInu

Comments