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Kamp Lokal Jan 17, 2026

  • Writer: Mark Go
    Mark Go
  • Jan 16
  • 1 min read

Superset 1


3-4 Sets

5 Pull Up + 10 Second Dead Hang + 4 Pull Up + 10

Sec Dead Hang + 3 Pull Up

*Pull Ups can be strict or kipping.

**Rest as needed between sets and do 20 Banded

Pull Aparts during rest.



Superset 2


5 Sets

5 Wide Grip Bench Press @8-9/10 RPE

10-15 Tall Kneeling Barbell Bicep Curl

*Rest as needed between sets.



Superset 3


3-4 Sets

10 Barbell Roll Out

10-15 V Up

20 Mountain Climbers (cross body)

*Rest as needed between sets.



Metcon:


4 Rounds

400m Run

12 Strict Pull Ups

24 Push Ups


Time Cap: 24 minute



Scaled:


4 Rounds

300m Run

9 Strict Pull Ups

18 Push Ups


 
 
 

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