Kamp Lokal Oct 15, 2025

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-