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Kamp Lokal Nov 3, 2025

  • Writer: Mark Go
    Mark Go
  • Nov 2, 2025
  • 1 min read

DELOAD WEEK


Back Squat

3-5 Sets


3 Back Squat @65-75% 1RM Back Squat

*Rest as needed between sets.



Front Squat

3-5 Sets


3 Front Squat @70-80% 1RM Front Squat

*Rest as needed between sets.



Core Work

2 Sets (not for time)


10 GHD Sit Up

:45 Weighted Plank

20 Seated Russian Twist (As heavy as possible)

*Rest as needed between sets.



METCON:


3 Sets: (1 set every 7 minutes)

300m Run

15 Toes to Bar

15 Dumbbell Front Squats (2x35/25)

30ft Front Rack Dumbbell Walking Lunge (2x35/25)

300m Run


Time Cap Each Set: 6 minutes



SCALED:


3 Sets: (1 set every 8 minutes)

200m Run

10 Toes to Bar

10 Dumbbell Front Squats (2x35/25)

20ft Front Rack Dumbbell Walking Lunge (2x35/25)

200m Run

 
 
 

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