Kamp Lokal Nov 15, 2025

METCON:

Teams of 2

100 Overhead Squats (75/55)

40 Synchro Toes to Bar

100 Front Squats (75/55)

20 Synchro Toes to Bar

100 Back Squats (75/55)

100ft Handstand Walk

*Split all reps as desired except synchro toes to bar

Individual version:

50 Overhead Squats (75/55)

40 Toes to Bar

50 Front Squats (75/55)

20 Toes to Bar

50 Back Squats (75/55)

50ft Handstand Walk

Time cap: 28 minutes

SCALED:

Teams of 2

75 Overhead Squats (75/55)

30 Synchro Toes to Bar

75 Front Squats (75/55)

15 Synchro Toes to Bar

75 Back Squats (75/55)

75ft Handstand Walk

Individual Version

35 Overhead Squats (75/55)

30 Toes to Bar

35 Front Squats (75/55)

15 Toes to Bar

35 Back Squats (75/55)

50ft Handstand Walk

Knee Health

3 Sets

7 Dumbbell Reverse Step Up (each leg)

7 Front Heel Elevated Deep Lunge (each leg)

5-7 Nordic Hamstring Curl

*These are all done with moderately light RPE. Form over load!!

**Rest as needed between sets.

Bench Press

10 Bench Press @6/10 RPE

8 Bench Press @7/10 RPE

6 Bench Press @8/10 RPE

8 Bench Press @7/10 RPE

10 Bench Press @6/10 RPE

*In between sets perform 10 Barbell Bicep Curls and 3-5+ Strict Chin Ups (perform a set each round that leaves about 2 reps “in the tank”).

Dumbbell Jerk Technique Work (Fun shoulder work!)

4 Sets

5 Double Dumbbell Split Jerk + 5 Double Dumbbell Press In Split @5/10 RPE

*Rest as needed between sets.