Kamp Lokal Jul 16, 2025

Supersets

4 Sets

8 (per side) Double Kettlebell Front Rack Front Foot Elevated Reverse Lunge @8/10 RPE

--stand on top of a 45# plate and step back

10 Alternating Dumbbell Bent Over Row @8-8+/10 RPE

--hold both dumbbells to your chest and alternate rowing the dumbbell

*Rest as needed between sets.

Successory

4 Sets:

7 (per side) Single Arm Tempo Dumbbell Suitcase Hold Heel Elevated Squat

6-8 Weighted Tempo Kipping Pull Up @ 8/10 RPE

*Rest as needed between sets.

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

**Pull ups should be done with a vest. Take 3 seconds on the descent and then use a kip (or “re-kip”) to get you to the top of the rep… 3 seconds down, kip your way up.

Strength Finisher

3 Sets

15 Alternating Single Arm Dumbbell Front Raise (each arm) @8-8+/10 RPE

10 Dumbbell Skull Crusher @8-8+/10 RPE

*Rest as needed between sets.

METCON:

4 sets

1000m Row (moderate/fast)

-rest 90 seconds b/t sets-

4 sets:

500m Row (fast)

-rest 1 minute b/t sets-

4 sets:

250m Row (faster)

-rest 30 seconds b/t sets-

Target Time each set:

1000m intervals: Sub 3:40/4:00

500m intervals: Sub 1:45/1:55

250m intervals: Sub 0:50/0:55