Kamp Lokal Nov 4, 2025

DELOAD WEEK

METCON:

5 Sets (1 set every 5 minutes)

50/40 Calorie Air Bike @70% intensity

*For simplicity today, Assault Bike and Echo Bike calories are the same.

Time Cap Each Set: 4 minutes 30 seconds

SCALED:

Sets (1 set every 5 minutes)

40/30 Calorie Air Bike

*For simplicity today, Assault Bike and Echo Bike calories are the same

High Hang Power Snatch

3 High Hang Power Snatch @65% 1RM Power Snatch

3 High Hang Power Snatch @65% 1RM Power Snatch

3 High Hang Power Snatch @70% 1RM Power Snatch

3 High Hang Power Snatch @70% 1RM Power Snatch

3 High Hang Power Snatch @70% 1RM Power Snatch

*Rest 2 minutes between sets.

Incline Bench Press

20 Incline Bench Press @6/10 RPE

15 Incline Bench Press @7/10 RPE

10 Incline Bench Press @8/10 RPE

15 Incline Bench Press @7/10 RPE

20 Incline Bench Press @6/10 RPE

*Rest as needed between sets.

**Perform 10 Dumbbell Lateral Raises during rest.

Sandbag Work

2-3 Sets

50m Sandbag on Shoulder Carry - right side

50m Sandbag on Shoulder Carry - left side

100m Sandbag Carry - bear hug

*Rest as needed in between sets.

**Try to go unbroken!