Kamp Lokal Nov 29, 2025

METCON:

2 Sets

3 Rounds

200m Run

100ft Sandbag Shoulder Carry (100/70)

500m Bike Erg

10 Sandbag Box Step Overs (20) (100/70)

-rest 2 minutes-

3 Rounds

50ft Sandbag Lunge (100/70)

500m Bike Erg

100ft Sandbag Bear Hug Carry (100/70)

200m Run

-rest 2 minutes between sets-

*Work to pace each interval the same with 75-80% sustainable efforts.

*Rx’d subs if needed:

Sandbag Shoulder Carry: Dumbbell Front Rack Carry (2x50/35)

Sandbag Box Step Over: Dumbbell Box Step Over (2x50/35) (held any way)

Sandbag Lunge: Dumbbell Lunge (2x50/35) (held any way)

Sandbag Bear Hug Carry: Dumbbell Farmers Carry (2x50/35)

Time Cap each set: 13 minutes

SCALED:

2 Sets

3 Rounds

200m Run

100ft Sandbag Shoulder Carry (70/50)

500m Bike Erg

7 Sandbag Box Step Overs (20)

-rest 2 minutes-

3 Rounds

50ft Sandbag Lunge (70/50)

500m Bike Erg

100ft Sandbag Bear Hug Carry (70/50)

200m Run

-rest 2 minutes between sets-

Knee Health

3 Sets

7 Dumbbell Reverse Step Up (each leg)

7 Front Heel Elevated Deep Lunge (each leg)

5-7 Nordic Hamstring Curl

*Rest as needed between sets.

Wide Grip Bench Press

9 Wide Grip Bench Press @7/10 RPE

7 Wide Grip Bench Press @8/10 RPE

5 Wide Grip Bench Press @9/10 RPE

7 Wide Grip Bench Press @8/10 RPE

9 Wide Grip Bench Press @7/10 RPE

*Rest as needed between sets.

Single Arm Tempo Dumbbell Row + Pause Dumbbell Reverse Flies

4-5 Sets

10 Single Arm Tempo Dumbbell Row (5 second eccentric, explode up row) @6-7/10 RPE (each side)

10 Pause Dumbbell Reverse Flies w/1 second pause at the top of each rep @6/10 RPE

*Rest as needed between sets.