Kamp Lokal Jan 24, 2026

Accessory

3 Sets

:30 Towel Dead Hang (perform 1 Pull Up every 10 seconds)

100m Kettlebell Farmer Carry (2x70/53)

*Rest as needed between movements.

Dumbbell Bench Press

5 Sets

10 Dumbbell Bench Press

*Rest as needed between sets.

**6 Weighted Wide Grip Pull Up after each set. Log this weight in notes.

Accessory

3-4 Sets

10 Medball Sit Up + Throw + 4 Russian Twist

20 Weighted Plank Shoulder Tap (feet up on box)

10 Hanging Leg Lift (up to L position)

*Rest as needed between sets.

Deadlift

10 Minute EMOM

1 Deadlift

*Starting at 65-70% and build to ~90% of 1RM

Deadlift. IF you feel great you can build to 90%+

Metcon:

440 Calorie Bike Erg (OR any machine OR

4400m Run)

*4 Deadlift (365/255) to start and every 2:00 until calories are complete.

**If this load is too heavy, substitute 70% of 1RM Deadlift.

Time Cap: 34 minutes

Scaled:

330 Calorie Bike Erg (OR any machine OR 3300m Run)

3 Deadlift (275/185) to start and every 2:00 until calories are complete

**If this load is too heavy, substitute 70% of 1RM Deadlift.