Kamp Lokal Feb 7, 2026
- Mark Go
- 17 minutes ago
- 1 min read
Dumbbell Incline Bench Press
5 Sets
10 Dumbbell Incline Bench Press @7-8.5/10 RPE
10 Dumbbell Incline Bench Press @7-8.5/10 RPE
10 Dumbbell Incline Bench Press @7-8.5/10 RPE
8 Dumbbell Incline Bench Press @7-8.5/10 RPE
8 Dumbbell Incline Bench Press @7-8.5/10 RPE
*5 Weighted Wide Grip Pull Up after each set.
**Rest as needed between sets.
Core Work
3-4 Sets
15 Medball GHD Sit Up
:30 Weighted Forearm Plank on Medball
12 Hanging Leg Lift (up to L position)
*Rest as needed between sets.
Accessory
3 Sets
1:00 Rope Walk Down and Walk Up (OR Rope
Sled Pull)
20 Banded Tall Kneeling Lat Pull Down
50m Single Arm Kettlebell Farmer Carry (each arm
70/53)
*Rest as needed between movements.
Deadlift (OPTIONAL)
6 Minute EMOM
1 Deadlift @85-95% 1 RM Deadlift
Metcon:
4 Sets
AMRAP 4 Minutes
4 Deadlifts (135/95)
4 Power Cleans (135/95)
4 Shoulder to Overhead (135/95)
*Rest 1:1 between sets.
**Pick up where you left off each AMRAP.
Target Rounds each set: 5+
Scaled:
4 Sets
AMRAP 4 Minutes
4 Deadlifts (115/80)
4 Power Cleans (115/80)
4 Shoulder to Overhead (115/80)
-rest 1:1 b/t sets-
*Pick up where you left off each AMRAP
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