Kamp Lokal Aug 6, 2025

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