Kamp Lokal Sep 26, 2026

Behind the Neck Pause Split Jerk

3 Sets

3 Pause Behind the Neck Split Jerk @5/10 RPE

-rest 90-120 seconds between sets-

*Pause in catch for 3 seconds.

Pause Split Jerk

2 Pause Split Jerk @65% 1RM Split Jerk

2 Pause Split Jerk @70-75% 1RM Split Jerk

2 Pause Split Jerk @75-78% 1RM Split Jerk

-rest 2 minutes between sets-

*Pause in catch for 3 sec

Strict Pull Up

12 Minute EMOM

40% of Max Unbroken Set

*Note: use your score from your AMRAP UB sets to guide your 40% this week. For example, if you completed 10 unbroken reps on week 1 (9/5), you will perform 4 reps each minute this week. Score this number.

METCON:

Partner Workout

Partner 1: Accumulate 8000m Bike Erg (or 250/200

Calorie Air Bike)

Partner 2: 8 Sets (each)

15 GHD Sit Ups

10 Lateral Burpee Over Bar

5 Power Clean (185/125)

*P1 bikes while P2 completes one set. After a full set, partners switch. If either station finishes first, both partners alternate to finish the remaining station -- rest/work.

Individual Version

8 rounds

500m Bike Erg

15 GHD Sit Ups

10 Lateral Burpee Over Bar

5 Power Clean (185/125)

Time Cap: 25 minutes

Scaled:

Partner Workout:

Partner 1: Accumulate 6000m Bike Erg (or 200/160 Calorie

Air Bike)

Partner 2: 8 sets (each)

12 GHD Sit Ups

8 Lateral Burpee Over Bar

4 Power Clean (185/125) (OR 5 at 155/105)

*P1 bikes while P2 completes one set. After a full set, partners switch. If either station finishes first, both partners alternate to finish the remaining station - rest/work.

Individual Version

8 rounds

375m Bike Erg

12 GHD Sit Ups

8 Lateral Burpee Over Bar

4 Power Clean (185/125)