Kamp Lokal Aug 8, 2026

Tempo Landmine Strict Press

3 Sets

AMRAP Unbroken Tempo Landmine Strict Press (each arm) @8+/10 RPE

*Tempo is 31X1 (3 seconds down, 1 second pause, explode up, 1 second pause)

-rest 1 minute between sides and sets-

Successory Work

3 Sets

50ft Dumbbell Death March

-rest 30 seconds-

2 Seated Legless Rope Climbs (11-13ft) (add weight if easy)

-rest 30 seconds-

50ft Hand Over Hand Sled Pull @8-9/10 RPE (should be heavier than two weeks ago)

-rest 2-3 minutes between sets-

Upper Press Finisher

6-8 Sets

4-6 Unbroken Deficit Strict Handstand Push Up (4in/3in)

-rest as needed to keep sets unbroken-

*Add weight if easy.

3 Sets

Max Unbroken Banded Strict Handstand Push Up

-rest 2 minutes between sets-

Banded Strict Handstand Push Up Substitutions:

• Tempo Handstand Push Up - the focus is to control the full range of motion and then kip into your next rep. Tempo is 41X1 (4 seconds down, 1 second pause, explode up, 1 second pause)

• If you can do them but don't have bands, a Wall Facing Deficit Handstand Push Up with the same reps and sets will work!

METCON:

Teams of 2:

AMRAP 15 Minutes

80 Box Jump Overs (24/20)

100 Pull Ups

200 Double Unders

Max Double Kettlebell Hang Snatch (2x35/26) in the remaining time

**Split work as desired.

Individual Version:

AMRAP 15 Minutes

40 Box Jump Overs (24/20)

50 Pull Ups

100 Double Unders

Max Double Kettlebell Hang Snatch (2x35/26) in the remaining time

Target Reps: 100+ Kettlebell Snatch

Scaled:

Teams of 2:

AMRAP 15 Minutes

50 Box Jump Overs (24/20)

80 Pull Ups

150 Double Unders

Max Double Kettlebell Hang Snatch (2x26/18) in the remaining time

**Split work as desired.

Individual Version:

AMRAP 15 Minutes

25 Box Jump Overs (24/20)

40 Pull Ups

75 Double Unders

Max Double Kettlebell Hang Snatch (2x26/18) in the remaining time