top of page
wix BG.png
Search

Kamp Lokal May 30, 2025

  • Writer: Mark Go
    Mark Go
  • May 29, 2025
  • 1 min read

Accessory Work


3 Sets

50ft Sandbag Carry

6 Sandbag Squat

6 Sandbag Step Up

50ft Sandbag Carry

6 Sandbag Squat

6 Sandbag Step Up

50ft Sandbag Carry

*Rest 2 minutes between sets.

**All done @8/10 RPE.



METCON:


2 rounds:

15 Deadlifts (185/125)

15 Chest to Bar Pull Ups

-must finish prior to 5 minutes-

2 rounds

12 Deadlifts (225/155)

12 Chest to Bar Pull Ups

-must finish prior to 10 minutes-

3 rounds

9 Deadlifts (275/185)

9 Bar Muscle Ups

-must finish prior to 15 minutes-

3 rounds

6 Deadlifts (315/205)

6 Bar Muscle Ups

-Time cap 20 minutes-


SCALED:


2 rounds:

15 Deadlifts (155/105)

12 Chest to Bar Pull Ups

-must finish prior to 5 minutes-

2 rounds

12 Deadlifts (185/125)

10 Chest to Bar Pull Ups

-must finish prior to 10 minutes-

3 rounds

9 Deadlifts (225/155)

6 Bar Muscle Ups

-must finish prior to 15 minutes-

3 rounds

6 Deadlifts (275/185)

3 Bar Muscle Ups

-Time cap 20 minutes-

 
 
 

Recent Posts

See All
Kamp Lokal Aug 8, 2026

Tempo Landmine Strict Press 3 Sets AMRAP Unbroken Tempo Landmine Strict Press (each arm) @8+/10 RPE *Tempo is 31X1 (3 seconds down, 1 second pause, explode up, 1 second pause) -rest 1 minute between s

 
 
 
LA Class August 8, 2026

Warm-up: (10 min) 2 min machine 20 90/90 hip stretches 10 Cat-cows 10 Fire hydrants 10 Good mornings 10 Air squats 10 V-ups 3/Side WGS Wrist prep Strength: 3-3-3-3-3 Push Jerks Build to heavy 15 Min c

 
 
 
Hyrox Class Aug 8,2026

Warm-up: 20 90/90 Hip Switches 10/side Warrior Squats 10 Face-down snow angels 10 Hollow rocks 10 Seal to down dog 20m Plate OH Duck walks Wrist prep Partner Conditioning: AMRAP 10 MIN 15 Sync Goblet

 
 
 

Comments

bottom of page