Kamp Lokal Nov 8, 2025

DELOAD WEEK

METCON:

20 Minute EMOM

Minute 1 - 5 Thruster (135/95)

Minute 2 - 10 Burpee Pull Ups

Minute 3 - 15/12 Calorie Bike Erg (OR Row)

Minute 4 - 20 yard (60ft) Sled Push (145/125)

*Rx’d Sub Options:

Minute 1 - 8 Dumbbell Thruster (2x50/35)

Minute 2 - 10 Burpee Pull Ups

Minute 3 - 15/12 Calorie Bike Erg

Minute 4 - 30ft Dumbbell Racked Walking Lunge (2x50/35) -OR- 20 yard (60ft) Back Rack Lunge (135/95)

Time Cap Each Minute: 50 seconds (25 seconds on the thrusters)

SCALED:

20 Minute EMOMMinute 1 - 5 Thruster (115/80)

Minute 2 - 7 Burpee Pull Ups

Minute 3 - 12/10 Calorie Bike Erg (OR Row)

Minute 4 - 20 yard (60ft) Sled Push (125/105)

*Rx’d Sub Options:

Minute 1 - 8 Dumbbell Thruster (2x40/25)

Minute 2 - 7 Burpee Pull Ups

Minute 3 - 12/10 Calorie Bike Erg

Minute 4 - 30ft Dumbbell Racked Walking Lunge (2x40/25) -OR- 20 yard (60ft) Back Rack Lunge @115/80

Knee Health

3 Sets

100ft Heavy Backward Sled Drag

30-40 Calf Raises

15-20 Tibia Raises

5 Heel Elevated Pause Air Squats

*Rest as needed between sets.

**Pause in bottom for 7-10 seconds before standing.

Tall Jerk + Jerk Balance + Jerk + Press In Split

3 Sets

3 Tall Jerk + 3 Jerk Balance + 3 Jerk + 3 Press In Split @5/10 RPE

*Rest as needed between sets.

Strict Press

Take 10-12 minutes to establish a heavy triple Strict Press for the day.

-Then-

Max unbroken reps of Push Press (empty barbell)

*Go AS FAST AS YOU CAN (making sure to get a good lock out). Around 50 reps is a good baseline. Get more if you can. The key is speed and perfect movement. Try not to rest at all.