Kamp Lokal Nov 3, 2025

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