Kamp Lokal Aug 20, 2025
- Mark Go
- Aug 19
- 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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