Kamp Lokal May 31, 2025

METCON:

4 Rounds

200m Run

10 GHD Sit Ups

5 Bench Press (155/105)

-rest 2 minutes-

2 Rounds

300m Run

20 GHD Sit Ups

10 Bench Press (155/105)

-rest 2 minutes-

400m Run

30 GHD Sit Ups

20 Bench Press (155/105)

Time Cap each set: 7 minutes

SCALED:

4 Rounds

200m Run

7 GHD Sit Ups

5 Bench Press (135/95)

-rest 2 minutes-

2 Rounds

300m Run

14 GHD Sit Ups

10 Bench Press (135/95)

-rest 2 minutes-

400m Run

21 GHD Sit Ups

20 Bench Press (135/95)

Front Squat + Weighted Pull Up

6 Sets

4 In the Hole Front Squat @78-82% 1RM Front Squat

3 Weighted Pull Ups w/10 second hold at the bottom of each rep

*Move fluidly from movement to movement, don’t rush, but don’t take too long.