Kamp Lokal Jul 26, 2025

Tempo Box Front Squat

4 Sets

6-8 Tempo Box Front Squat @8-8.5/10 RPE

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

**Box set up at parallel.

***Rest as needed between sets.

Tempo Weighted Ring Dip

4 Sets

5-7 Tempo Weighted Ring Dip @8-9/10 RPE

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

**Rest as needed between sets.

Successory

3 Sets

1:00 Max Calf Raises

12 Single Leg Glute Bridge (each leg)

*Rest as needed between sets

METCON:

For Time

1:00 work / 1:00 rest

5 Bench Press (185/125)

AMRAP GHD Sit Ups in remaining time until you get to 75 reps

Time Cap: 13 minutes (including rest) / 7 sets

SCALED:

For Time

1:00 work / 1:00 rest

5 Bench Press (155/105)

AMRAP GHD Sit Ups in remaining time until you get to 50 reps