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Kamp Lokal Jul 11, 2025

  • Writer: Mark Go
    Mark Go
  • Jul 10, 2025
  • 1 min read

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

 
 
 

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