Kamp Lokal Aug 1, 2026

Elevator Strict Press

4 Sets

4 Elevator Strict Press @8.5+/10 RPE

-rest 2 minutes between sets-

Superset

3 Sets

6 Trap Bar Deadlift @9/10 RPE

-rest 30 seconds-

5 Weighted Strict Rope Pull Ups (per side, low hand at shoulder of high hand)

-rest 60-90 seconds between sets-

Upper Press Finisher

6-8 Sets

3-5 Strict Deficit Handstand Push Ups (4/3in)

*Rest as needed to keep sets unbroken.

**Add weight if easy.

For Time:

30 Banded Strict Handstand Push Up

*Lower rep range if you cannot complete unbroken.

Banded Strict Handstand Push Up Substitutions:

• Tempo Strict Handstand Push Up - the focus is to control the full range of motion and then kip into your next rep. Tempo is 41X1 (4 seconds down, 1 second pause, explode up, 1 second pause)

• If you can do them but don't have bands, perform 30 Wall Facing Deficit Handstand Push Ups instead.

METCON:

3 Sets

1 Rope Climb

10 Bench Press (135/95)

2 Rope Climb

100 Double Unders

10 Bench Press (135/95)

1 Rope Climb

*Rest 1:1 between sets.

Time Cap each set: 5 minutes

Scaled: