Kamp Lokal Jul 11, 2026

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-