Kamp Lokal Oct 15, 2025
- Mark Go
- Oct 14, 2025
- 1 min read
Split Jerk
6 Minute EMOM
Min 1: 1 Split Jerk @85% 1RM Split Jerk
Min 2: 1 Split Jerk @85% 1RM Split Jerk
Min 3: 1 Split Jerk @85% 1RM Split Jerk
Min 4: 1 Split Jerk @85-85+% 1RM Split Jerk
Min 5: 1 Split Jerk @85-85+% 1RM Split Jerk
Min 6: 1 Split Jerk @85-85+% 1RM Split Jerk
Superset 1
4 Sets
5 L-Seated Dumbbell Z-Press @8-8.5/10 RPE
7 Dumbbell Front Raises + 7 Dumbbell Lateral Raises @6-7/10 RPE
*Rest as needed between sets.
Superset 2
4 Sets
5 Barbell Back Rack Step Up (each leg) @8-9/10 RPE
:25 Sandbag Single Leg Quarter Squat Hold (each leg) @7-7.5/10 RPE
*Rest 2 minutes between sets.
Sandbag Work
4 Sets:
:30 Sandbag Shoulder Hold Right Side
:30 Sandbag Shoulder Hold Left Side
*All done at 8/10 RPE.
**Rest 2 minutes between sets.
Core Work
3 Sets
:30 Straight Arm Side Plank - right side
7 Side Plank Lifts - right side
:30 Straight Arm Side Plank - left side
7 Side Plank Lifts - left side
*Rest 2 minutes between sets.
METCON:
3 Sets
18/14 Calorie Row
6 Bar Muscle Up
18/14 Calorie Row
-rest 1 minute-
18/14 Calorie Row
6 Burpee Pull Up
18/14 Calorie Row
-rest 3 minutes b/t sets-
Time Cap each set: 3 minutes
SCALED:
3 Sets
15/12 Calorie Row
4 Bar Muscle Up
15/12 Calorie Row
-rest 1 minute-
15/12 Calorie Row
4 Burpee Pull Up
15/12 Calorie Row
-rest 3 minutes b/t sets-



Comments