Kamp Lokal Jul 19, 2025

Tempo Box Squats

5 Sets

5 Tempo Box Back Squat @8-8.5/10 RPE

*Rest as needed between sets.

**Tempo is 32X1 (3 seconds down, 2 second pause, explode up, 1 second pause before next rep)

Successory

3 Sets

15 Foot Elevated Ring Row

10 Weighted 2-inch Deficit Hand Release Push Up

*Rest as needed between sets.

Strength Finisher

3 Sets

10 (each arm) Alternating Single Arm Dumbbell Piston Floor Press @8/10 RPE

*Rest as needed between sets.

METCON:

Partner Version - “Larry”

21-18-15-12-9-6-3

Front Squats (135/95) (split as desired)

Synchro Bar-Facing Burpees

*200m Sandbag (80/50) Carry after each round [OR 150m Sandbag Carry with (100/70) OR 150m Farmers Carry (2x50/35)]

*Larry is a hero workout prescribed with an 80# sandbag for males, but if you only have a 70#, you can carry it 230m and mark it Rx.

**This hero workout honors U.S. Marine Corps Corporal Larry D. Harris, Jr., 25, who was killed in action on July 1, 2010, in Afghanistan. He was posthumously awarded the Silver Star for heroism after carrying a wounded Marine to safety under heavy fire. While doing so, he triggered an IED, absorbing the blast and sacrificing his life to save his fellow Marine.

Time Cap: 25 minutes

SCALED:

Partner Version - “Larry”

21-18-15-12-9-6-3

Front Squats (115/80) (split as desired)

12-10-8-6-4-2

Synchro Bar-Facing Burpees

*200m Sandbag (80/50) Carry after each round [OR 150m Sandbag Carry with (100/70) OR 150m Farmers Carry (2x50/35)]