Kamp Lokal Aug 25, 2026

Split Jerk

5 Sets

1 Split Jerk @9+/10 RPE

*Rest 2 minutes between sets.

**Build to a tough single by the last set.

Bench Press

3 Sets

2.2.2 Bench Press

*Rest 30 seconds between cluster reps and 3 minutes between sets.

**Start at 80-85% of 4RM from last week and build to a tough cluster for the day.

Strict Handstand Push Up

For Time:

50 Strict Handstand Push Up

*Time cap 5 minutes

Strict Pull Up

For Time:

50 Strict Pull Up

*Time cap 5 minutes

Pump Finisher

3 Sets

AMRAP-1 Seated Dumbbell Incline Bench

Rotational Curl

-Rest 30 seconds-

AMRAP-1 Rope Grip Banded Overhead

Tricep Extension

-Rest 30 seconds-

AMRAP-1 Dumbbell Single Arm Concentration Curl (each arm)

-Rest 30 seconds-

AMRAP-1 Lying Dumbbell Skull Crusher

*Rest 2 minutes between sets.

*AMRAP-1: Leave 1 rep in the tank on each set of each movement.

METCON:

5 Rounds

20 GHD Sit Ups

20 Burpees to Bar*

*Target is 6in above standing reach.

Time Cap: 15 minutes

Scaled: