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Kamp Lokal May 17, 2025

  • Writer: Mark Go
    Mark Go
  • May 16, 2025
  • 1 min read

Front Squat + Bench Press + Weighted Pull Up


5 Sets

3 Front Squat @75-80% 1RM Front Squat

3 Bench Press @75-80% 1RM Bench Press

3 Weighted Pull Up

*Rest as needed between sets.



METCON:


For Time:

30/24 Calorie Air Bike

+ Total seconds taken for total number of Front Squats (135/95)


*Note: there is no time cap on the bike. Get it done. But the max number of required Front Squats is 60 reps (aka 1:00 on the bike)

**Yes you can use Assault Bike (easier) or Echo Bike (harder)


Time Cap: 7 minutes


SCALED:


For Time:

20/16 Calorie Air Bike

Total seconds taken for total number of Front Squats (115/80)

 
 
 

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