Kamp Lokal Jul 18, 2026

Standing Single Arm Bottoms Up Kettlebell

Overhead Press

3 Sets

5 Standing Single Arm Bottoms Up Kettlebell Overhead Press (each arm) @5/10 RPE

*Rest 30 seconds between arms.

**Rest as needed between sets.

Superset

3 Sets

8 Trap Bar Deadlifts @8/10 RPE

-rest 30 seconds-

5 Weighted Strict Rope Pull Ups (per side) - place low hand at elbow of high hand

-rest 60-90 seconds between sets-

Upper Press Finisher

8-10 Sets

3-6 Deficit Strict Handstand Push Ups (3/2in)

*Rest as needed to keep sets unbroken.

**Add weight if easy.

8 Sets

4 Banded Strict Handstand Push Up

*Rest as needed between each set for quality.

**Lower rep range if you cannot complete unbroken.

Banded Strict Handstand Push Up Substitutions:

• Tempo Strict 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:

For Time: (Team of 2)

1 Mile (1600m) Run (switch every 200m)

150 Russian Kettlebell Swings (70/53)

100 Kettlebell Goblet Thrusters (70/53)

150 Kettlebell Goblet Lunges (70/53)

2000m Row (switch every 200m)

*Break up kettlebell reps as needed between partners.

Individual Version:

800m Run

75 Russian Kettlebell Swings (70/53)

50 Kettlebell Goblet Thrusters (70/53)

75 Kettlebell Goblet Lunges (70/53)

1000m Row

Time Cap: 40 minutes

Scaled:

For Time: (Team of 2)

1200m Run (Switch every 200m)

100 Russian Kettlebell Swings (70/53)

75 Kettlebell Goblet Thrusters (75/53)

100 Kettlebell Goblet Lunges (70/53)

1600m Row (Switch every 200m)

*Break up ketllebell reps as needed between partners.

Individual Version:

600m Run

50 Russian Kettlebell Swings (70/53)

38 Kettlebell Goblet Thrusters (70/53)

50 Kettlebell Goblet Lunges (70/53)

800m Row