Kamp Lokal Oct 1, 2025

Split Jerk

6 Minute EMOM

Min 1: 3 Split Jerk @65% 1RM Split Jerk

Min 2: 3 Split Jerk @70% 1RM Split Jerk

Min 3: 2 Split Jerk @75% 1RM Split Jerk

Min 4: 2 Split Jerk @78% 1RM Split Jerk

Min 5: 1 Split Jerk @80% 1RM Split Jerk

Min 6: 1 Split Jerk @80+% 1RM Split Jerk

Superset 1

4 Sets

7 L-Seated Dumbbell Z Press @8/10 RPE

14 Double Dumbbell Row @6-7/10 RPE

*Rest as needed between sets.

Superset 2

4 Sets

7 Barbell Front Rack Tall Step Ups (each leg) @6-7/10 RPE

:25 Barbell Back Rack Single Leg Quarter Squat Hold (each leg) @6-7/10 RPE

*Rest 2 minutes between sets.

Sandbag

4 Sets

:25 Sandbag Shoulder Hold Right Side

10 Sandbag Walking Lunge

:25 Sandbag Shoulder Hold Left Side

*All done at 7-8/10 RPE.

**Rest 2 minutes between sets.

Core Work

3 Sets

:45 Single Arm Plank Right Arm

10 Straight Arm Standing Russian Twists with KB

:45 Single Arm Plank Left Arm

10 Straight Arm Standing Russian Twist with KB

*Rest 2 minutes between sets.

METCON:

2 Sets

AMRAP 8 Minutes

1 Rope Climb (15ft)

16 Wall Balls (20/14) (10/9ft)

48 Double Unders

-rest 2 minutes between sets-

Target Rounds each set: 5+ rounds

SCALED:

2 Sets

AMRAP 8 Minutes

1 Halfway Rope Climb (OR 3 Strict Chin Ups)

10 Wall Balls (20/14) (10/9ft)

30 Double Unders

-rest 2 minute between sets-