Kamp Lokal Sep 12, 2026

Behind the Neck Pause Split Jerk

2 Behind the Neck Pause Split Jerk @62-65% 1 RM Split Jerk

2 Behind the Neck Pause Split Jerk @68-70% 1RM Split Jerk

2 Behind the Neck Pause Split Jerk @72-75% 1RM Split Jerk

-rest as needed between sets-

*Pause in split for 3 seconds.

Behind the Neck Split Jerk

3 Sets

1 Behind the Neck Split Jerk @78-80% 1RM

Split Jerk

-rest as needed between sets-

Strict Pull Up

10 Minute EMOM

40% of Max Unbroken Pull Ups

*Note: Use your score from last week to guide your 40% this week. For example, if you completed 10 unbroken last week, you will perform 4 reps each minute this week.

*Score your rep count per minute (i.e. in the example above, your score would be 4).

METCON:

Teams of 2

AMRAP 25 Minutes

1 Mile Run (together)

100 Kettlebell Swings (53/35)

100 Kettlebell Box Step Overs (53/35) (20)

100 Kettlebell Swings (53/35)

Max Calorie Ski (OR Row)

*Split all reps as desired (except run together).

Individual Version:

AMRAP 25 Minutes

1 Mile Run

50 Kettlebell Swings (53/35)

50 Kettlebell Box Step Overs (53/35) (20)

50 Kettlebell Swings (53/35)

Max Calorie Ski (OR Row)

Target Calories: 50/40+ cal

Scaled:

Teams of 2

AMRAP 25 Minutes

1200m Run (together)

70 Kettlebell Swings (53/35)

70 Box Step Overs Kettlebell (53/35)(20)

70 Kettlebell Swings (53/35)

Max Calorie Ski (OR Row)

*Split all reps as desired (except run together)

Individual Version:

AMRAP 25 Minutes

1200m Run

35 Kettlebell Swings (53/35)

35 Kettlebell Box Step Overs (53/35)(20)

35 Kettlebell Swings (53/35)

Max Calorie Ski (OR Row)