Kamp Lokal Aug 13, 2025

Supersets

4 Sets

5 Barbell Front Rack Front Foot Elevated Reverse Lunge @9-9.5/10 RPE (each leg)

7 Pendlay Row @8.5-9+/10 RPE

*Rest 2 minutes between sets.

Successory

4 Sets

8 Tempo Goblet Hold Heel Elevated Squat @8-8.5/10 RPE

6-8 Tempo Weighted Kipping Pull Up @8-9/10 RPE

*Rest as needed between sets.

**The pull ups should be done with a vest.

***Tempo is 31X1 (3 seconds down, 1 second pause, explode up, 1 second pause before next rep)

Strength Finisher

3 Sets

20 Dumbbell Alternating Lateral Raises @8-8+/10 RPE (total)

10 Single Arm Banded OR Cable Tricep Push Down @8-8+/10 RPE (each arm)

*Rest as needed between sets.

METCON:

4 sets:

AMRAP 4 minutes

12/10 Calorie Echo Bike

15 Kettlebell (or Dumbbell) Squat on Shoulder (1x53/35)

-rest 4 minutes-

Target Reps each set: 81/75 reps (3 rounds)

SCALED:

4 sets:

AMRAP 4 minutes

10/8 Calorie Echo Bike

12 Kettlebell (or Dumbbell) Squat on Shoulder (1x53/35)

-rest 4 minutes-