Kamp Lokal Nov 22, 2025

METCON:

30 Minute EMOM

Minute 1 - 60 Double Unders

Minute 2 - 12/10 Calorie Bike (athlete's choice of bike)

Minute 3 - 25ft Dumbbell Walking Lunge (2x50/35)

(held any way)

Minute 4 - :30 Max Dumbbell Bench Press (2x50/35)

Minute 5 - Rest

Time Cap each minute (min 1-3): 55 seconds

SCALED:

30 Minute EMOM

Minute 1 - 40 Double Unders

Minute 2 - 10/8 Calorie Bike (your choice of bike today)

Minute 3 - 25ft Dumbbell Walking Lunge (2x40/25)(held any way)

Minute 4 - :30 Max Dumbbell Bench Press (2x40/25)

Minute 5 - Rest

Knee Health

3 Sets

100ft Heavy Backward Sled Drag

30-40 Calf Raises

15-20 Tibia Raises

5 Heel Elevated Pause Air Squats (pause in bottom for 7-10 seconds before standing)

*Rest as needed between sets.

Jerk + Press in Split

3 Sets

Jerk + Press In Split + Jerk + Press in Split + Jerk + Press in Split @5-6/10 RPE

*Rest as needed between sets.

Push Jerk

Take 10-12 minutes to establish a heavy set of 3

Push Jerk

-Then-

20 Unbroken Push Jerk @6/10 RPE

-Rest 1:30-

15 Unbroken Push Jerk @7/10 RPE

-Rest 1:30-

10 Unbroken Push Jerk @8/10 RPE

Kneeling Barbell Bicep Curl

4 Sets

10 Kneeling Barbell Bicep Curl

*Rest 60-90 seconds between sets.