Kamp Lokal Jul 23, 2025
- Mark Go
- Jul 23
- 1 min read
Tempo Dumbbell Rear Foot Elevated Split Squat
4 Sets
5 Tempo Dumbbell Suitcase Hold Rear Foot Elevated Split Squat (each leg) @8-8.5/10 RPE
*Tempo is 31X1 (3 seconds down, 1 second pause, explode up, 1 second pause before next rep)
**Rest as needed between sets.
Pause Weighted Pull Up
4 Sets
6-8 Pause Weighted Pull Up @8/10 RPE
*Pause 2 seconds at the bottom of each rep.
**Rest as needed between sets.
Successory
4 Sets
10 Low Bar Tempo Back Squats @8-8.5+/10 RPE
8 L-Seated Dumbbell Shoulder Press @8.5/10 RPE
*Tempo is 31X1 (3 seconds down, 1 second pause, explode up, 1 second pause before next rep)
**Rest as needed between sets.
Strength Finisher
3 Sets
10 Tempo Barbell Curls @8/10 RPE
20 Banded Face Pulls @7/10 RPE
*Tempo is 31X1 (3 seconds down, 1 second pause, explode up, 1 second pause before next rep)
**Rest as needed between sets.
METCON:
5 sets (1 set every 2 minutes)
50 Double Unders
5 Power Snatch (135/95)
Time Cap each set: 1 minutes 15 seconds
SCALED:
5 sets (1 Set Every 2 minutes)
35 Double Unders
5 Power Snatch (115/80)



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