Kamp Lokal Nov 18, 2025
- Mark Go
- Nov 17
- 2 min read
METCON:
AMRAP 5 Minutes
10/8 Calorie Row
10-15-20-25...
Pull Ups
-rest 3 minutes-
AMRAP 5 Minutes
10/8 Calorie Row 8-12-16-20-24...
Strict Handstand Push Ups
-rest 3 minutes-
AMRAP 5 Minutes
10/8 Calorie Row
6-9-12-15-18...
Chest to Bar Pull Ups
1st AMRAP: 85/77+ (through the 20s and into the 4th row)
2nd AMRAP: 106/96+ (through the 20s and into the 5th row)
3rd AMRAP: 120/100+ (through the 18s and into the 6th row)
SCALED:
AMRAP 5 Minutes
8/6 Calorie Row
8-12-16-20...
Pull Ups
-rest 3 minutes-
AMRAP 5 Minutes
8/6 Calorie Row 6-9-12-15-18...
Strict Handstand Push Ups
-rest 3 minutes-
AMRAP 5 Minutes
8/6 Calorie Row
4-6-8-10-12...
Chest to Bar Pull Ups
Snatch Pull + Power Snatch
Snatch Pull + Power Snatch + Snatch Pull + Power
Snatch @70-73% 1RM Power Snatch
Snatch Pull + Power Snatch + Snatch Pull + Power
Snatch @70-73% 1RM Power Snatch
Snatch Pull + Power Snatch + Snatch Pull + Power
Snatch @75-80% 1RM Power Snatch
Snatch Pull + Power Snatch + Snatch Pull + Power
Snatch @75-80% 1 RM Power Snatch
Snatch Pull + Power Snatch + Snatch Pull + Power
Snatch @75-80% 1RM Power Snatch
*Rest 2 minutes between sets.
Dumbbell Bench Press + Dumbbell Piston
Bench Press
10 Dumbbell Bench Press + 10 Dumbbell Piston
Bench Press @6/10 RPE
8 Dumbbell Bench Press + 8 Dumbbell Piston Bench Press @7/10 RPE
6 Dumbbell Bench Press + 6 Dumbbell Piston Bench Press @8/10 RPE
8 Dumbbell Bench Press + 8 Dumbbell Piston Bench Press @7.5/10 RPE
10 Dumbbell Bench Press + 10 Dumbbell Piston
Bench Press @6.5/10 RPE
*Rest as needed between sets.
Sandbag Work
4 Sets
4x (25ft Sandbag Carry + 3 Sandbag Deadlift)
*Rest as needed between sets.
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