Kamp Lokal Aug 6, 2025
- Mark Go
- Aug 5, 2025
- 1 min read
Single Arm Tempo Kettlebell Front Rack Rear Foot Elevated Split Squat
4 Sets
5 Single Arm Tempo Kettlebell Front Rack Rear Foot Elevated Split Squat (each leg) @9/10 RPE
*Rest as needed between sets.
**Tempo is 31X1 (3 seconds down, 1 second pause, explode up, 1 second pause before next rep)
Tempo Weighted Chin Up
4 Sets
5-7 Tempo Weighted Chin Up @8.5-9/10 RPE
*Rest as needed between sets.
**Tempo is 3111 (3 seconds down, 1 second pause, 1 second up, 1 second pause before next rep)
Successory
4 Sets:
8 Tempo Low Bar Back Squats @8.5+/10 RPE
6 L Seated Dumbbell Shoulder Press @9/10 RPE
*Rest as needed between sets.
**Tempo is 31X1 (3 seconds down, 1 second pause, explode up, 1 second pause before next rep)
Strength Finisher
3 Sets
10 Tempo Dumbbell Kickbacks @7-8/10 RPE @ 31X1 tempo
10 Tempo Banded Face Pulls @7/10 RPE @ 51X1 tempo
*Rest as needed between sets.
**Kickback Tempo is 31X1 (3 seconds down, 1 second pause, explode up, 1 second pause before next rep)
***Face Pull Tempo is 51X1 (5 seconds down, 1 second pause, explode up, 1 second pause before next rep)
METCON:
3 Rounds
8 Toes to Bar
8 Deadlifts (185/125)
25ft Handstand Walk
-straight into-
2 Rounds
12 Toes to Bar
12 Deadlifts (185/125)
25ft Handstand Walk
-straight into-
16 Ring Muscle Ups
Time Cap: 14 minutes
SCALED:
3 Rounds
6 Toes to Bar
6 Deadlifts (185/125)
15ft Handstand Walk
-straight into-
2 Rounds
9 Toes to Bar
9 Deadlifts (185/125)
15ft Handstand Walk
-straight into-
12 Ring Muscle Ups



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