Kamp Lokal Nov 4, 2025
- Mark Go
- Nov 3
- 1 min read
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!
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