Kamp Lokal Apr 11, 2025
- Mark Go
- Apr 10, 2025
- 2 min read
METCON:
Partner Workout
AMRAP 2 Minutes
12 Synchro Dumbbell Front Squats (2x50/35)
24 Dumbbell Deadlifts (2x50/35) (split as needed)
Max Reps Bar Muscle Ups (1 person working at a time)
-Rest 1 minute b/t sets-
*Complete sets until you accumulate 75 Bar Muscle Ups combined.
**Max of 7 sets.
Individual version:
AMRAP 2 Minutes
12 Dumbbell Front Squats (2x50/35)
12 Dumbbell Deadlifts (2x50/35)
Max Reps Bar Muscle Ups
-Rest 1 minute b/t sets-
*Complete sets until you accumulate 40 Bar Muscle Ups.
Time Cap: 20 Mins (7 sets)
SCALED:
AMRAP 2 Minutes
8 Synchro Dumbbell Front Squats (2x50/35)
16 Dumbbell Deadlifts (2x50/35) (split as needed)
Max Reps Bar Muscle Ups (1 person working at a time)
-Rest 1 minute b/t sets-
*Complete sets until you accumulate 50 Bar Muscle Ups combined.
**Max of 7 sets.
Individual version:
AMRAP 2 Minutes
8 Dumbbell Front Squats (2x50/35)
8 Dumbbell Deadlifts (2x50/35)
Max Reps Bar Muscle Ups
-Rest 1 minute b/t sets-
*Complete sets until you accumulate 25 Bar Muscle Ups.
Pause Front Squat + Dumbbell Bench Press + 3 Strict Pull Ups
3 Pause Front Squat @65% 1RM Front Squat
5 Dumbbell Bench Press @5/10 RPE
3 Strict Pull Ups
-Rest as needed-
2 Pause Front Squat @70% 1RM Front Squat
4 Dumbbell Bench Press @6/10 RPE
3 Strict Pull Ups
-Rest as needed-
1 Pause Front Squat @75% 1RM Front Squat
3 Dumbbell Bench Press @7/10 RPE
3 Strict Pull Ups
-Rest as needed-
3 Pause Front Squat @70% 1RM Front Squat
5 Dumbbell Bench Press @6/10 RPE
3 Strict Pull Ups
-Rest as needed-
2 Pause Front Squat @75% 1RM Front Squat
4 Dumbbell Bench Press @7/10 RPE
3 Strict Pull Ups
-Rest as needed-
1 Pause Front Squat @80% 1RM Front Squat
3 Dumbbell Bench Press @8/10 RPE
3 Strict Pull Ups
-Rest as needed-
3 Pause Front Squat @75% 1RM Front Squat
5 Dumbbell Bench Press @7/10 RPE
3 Strict Pull Ups
-Rest as needed-
2 Pause Front Squat @80% 1RM Front Squat
4 Dumbbell Bench Press @8/10 RPE
3 Strict Pull Ups
-Rest as needed-
1 Pause Front Squat @85% 1RM Front Squat
3 Dumbbell Bench Press @9/10 RPE
3 Strict Pull Ups
*You can cut out up to 4 sets of Pull ups if the volume is too much.
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