Kamp Lokal Jul 11, 2026
- Mark Go
- 9 hours ago
- 2 min read
Tempo Strict Press
4 Sets
6 Tempo Strict Press @9+/10 RPE
*Tempo is 51X3 (5 seconds down, 1 second pause, explode up, 3 second pause).
**Rest 2 minutes between sets.
***Accumulate all working sets within a 10lb window from last week's last set.
Superset
3 Sets
8 Tempo Dumbbell Rear Foot Elevated RDL (per leg) @8-9/10 RPE
*Tempo is 2020 (2 seconds down, no pause, 2 seconds up, no pause)
-rest 30 seconds-
2 Seated Legless Rope Climbs to 8-10ft
*If the reps feel easy, add weight.
-rest 60-90 seconds between sets-
Mini Pump
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 to get glutes firing!
-rest 60 sec b/t sets-
Upper Press Finisher
6-8 Sets
2-4 Deficit Strict Handstand Push Up (3in/2in)
*Rest as needed to keep sets unbroken.
**Add weight if easy.
10 Sets
3 Unbroken Banded Strict Handstand Push Up
*Rest as needed between each set.
Banded Strict Handstand Push Up Substitutions:
• Tempo Handstand Push Up - the focus is to control the full range of motion and then kip into your next rep. Tempo is 41X1 (4 seconds down, 1 second pause, explode up, 1 second pause)
• If you can do them but don't have bands, a Wall Facing Deficit Handstand Push Up with the same reps and sets will work!
METCON:
10 Sets (team of 2) - I Go, You Go (5 Sets Each)
25ft Dumbbell Lunge (2x50/35) (hold any way)
15 Deadlifts (225/155)
25ft Dumbbell Lunge (2x50/35) (hold any way)
15 Box Jumps (24/20)
*Rest while partner goes
*Score your 5 sets for time
Individual version:
5 Sets
25ft Dumbbell Lunge (2x50/35) (hold any way)
15 Deadlifts (225/155)
25ft Dumbbell Lunge (2x50/35) (hold any way)
15 Box Jumps (24/20)
-rest 1:1 b/t sets-
Time Cap each set: 2 minutes 30 seconds
Scaled:
10 Sets (team of 2) - I Go, You Go (5 Sets Each)
25ft Dumbbell Lunge (2x40/25) (hold any way)
15 Deadlifts (185/125)
25ft Dumbbell Lunge (2x40/25) (hold any way)
10 Box Jumps (24/20)
*Rest while partner goes (OR 1:1 if working solo)
Individual version:
5 Sets
25ft Dumbbell Lunge (2x40/25) (hold any way)
15 Deadlifts (185/125)
25ft Dumbbell Lunge (2x40/25) (hold any way)
10 Box Jumps (24/20)
-rest 1:1 b/t sets-