Kamp Lokal Jul 11, 2025

Tempo Box Front Squat

4 Sets

8 Box Front Squat (below parallel) @7-8/10 RPE

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

*Rest as needed between sets.

Tempo Weighted Dip

4 Sets:

8-10 Tempo Weighted Dip @7-8/10 RPE

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

*Rest as needed between sets.

Successory

3 Sets

15 Seated Dumbbell Calf Raise @8/10 RPE

12 Single Leg Glute Bridge (each leg) @7-8/10 RPE (Squeeze at the top of each rep and try to feel glute firing)

*Rest as needed between sets.

METCON:

20 Minute AMRAP

1 Legless Rope Climb

10 Ring Push Ups

Target Rounds: 15+ rounds

SCALED:

1 Halfway Legless Rope Climb (OR regular Rope Climb)

7 Ring Push Ups