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Kamp Lokal Jul 26, 2025

  • Writer: Mark Go
    Mark Go
  • Jul 26, 2025
  • 1 min read

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

 
 
 

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