Kamp Lokal Jul 25, 2026

Elevator Strict Press

4 Sets

3 Elevator Strict Press @8.5/10 RPE

-rest 2 minutes between sets-

Accessory Work

3 Sets

8 Single Leg Tempo Snatch Grip RDL (each leg)

@8/10 RPE

*Tempo is 2020 (2 seconds down, no pause, 2 seconds up, no pause)

-rest 30 seconds-

2 Seated Legless Rope Climbs to 10-12ft (add weight if easy

-rest 30 seconds-

50ft Hand over Hand Sled Pull @7-8/10 RPE

-rest 2-3 minutes between sets-

Upper Press Finisher

4 Sets

1:30 Max Deficit Strict Handstand Push Up (3in/2in)

-rest 1 min b/t sets-

3 Sets

15-20 Standing Overhead Cross Banded

Tricep Extensions

-rest 1 min b/t sets-

METCON:

@0:00

35/28 Calorie Ski (or Row)

28 Chest to Bar Pull Up

24 Burpee Box Jump Overs (24/20)

@10:00

35/28 Calorie Bike Erg (or Air Bike)

14 Bar Muscle Up

24 Burpee Box Jump Overs (24/20)

*REPEAT from August 25, 2025.

Time Cap each set: 8 minutes

Scaled:

@0:00

28/24 Calorie Ski (or Row)

21 Chest to Bar Pull Up

14 Burpee Box Jump Overs (24/20)

@10:00

28/24 Calorie Bike Erg (or Air Bike)

9 Bar Muscle Up

14 Burpee Box Jump Overs (24/20)