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Kamp Lokal Aug 20, 2025

  • Writer: Mark Go
    Mark Go
  • Aug 19, 2025
  • 1 min read

Superset


3 Sets

20 Double Dumbbell Farmer Carry Walking Lunge @7-8/10 RPE

8-10 Supinated Grip Barbell Bent Over Row @8/10 RPE

*Rest 2-3 minutes between sets.



Successory Work


3 Sets

10 Goblet Hold Heel Elevated Squat @7-8/10 RPE

6 Weighted Chin Up @7-8/10 RPE

*Rest 2-3 minutes between sets.



Strength Finisher


3 Sets

10 Plate Front Raise @8/10 RPE

10 Dumbbell Lateral Raise @8/10 RPE

*Rest as needed between sets.



METCON:


10 Sets

8 Thrusters (95/65)

8 Bar Facing Burpees

-rest 1:1 b/t sets-


Time Cap each set: 1 minutes 20 seconds



SCALED:


10 Sets

8 Thrusters (75/55)

6 Bar Facing Burpees

-rest 1:1 b/t sets-

 
 
 

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