Kamp Lokal Aug 15, 2026

Shoulder Press

3 Sets

1.1.1 Strict Press @9+/10 RPE

*Rest 15 seconds between reps and 3 minutes between sets.

*Build to a max cluster by the last set.

Successory Work

3 Sets

4 Trap Bar Deadlifts @9.5/10 RPE

-rest 30 seconds-

3 Pause Weighted Strict Rope Pull Ups (per side) - 2 second hold at top of each rep, low hand at elbow of high hand

-rest 60-90 seconds between sets-

Upper Press Finisher

4 Sets

2:00 AMRAP Deficit Strict Handstand Push Ups (3in/2in)

-rest 1 minute between sets-

3 Sets

15-20 Standing Overhead Cross Banded

Tricep Extensions

-rest 1 minute between sets-

METCON:

Teams of 2:

4 Rounds

400m Run (together)

20 Synchro Toes to Bar

40 Dumbbell Bench Press (2x50/35)

*Run & Toes to Bar completed together. Split Dumbbell Bench Press as needed.

Individual version:

4 Rounds

400m Run

20 Toes to Bar

20 Dumbbell Bench Press (2x50/35)

Time Cap: 22 minutes

Scaled:

Teams of 2:

4 Rounds

300m Run (together)

15 Synchro Toes to Bar

30 Dumbbell Bench Press (2x50/35)

*Run & Toes to Bar complete together. Split Dumbbell Bench Press as needed.

Individual version:

4 Rounds

300m Run

15 Toes to Bar

15 Dumbbell Bench Press (2x50/35)