Kamp Lokal Jul 30, 2025

Supersets

4 Sets

5 Barbell Back Rack Front Foot Elevated Reverse Lunge (each leg) @9/10 RPE

10 Pendlay Row @8-8.5+/10 RPE

*For the lunge: Stand on top of a 45lb plate and step back

*Rest 2 minutes between sets

Successory

4 Sets

5 Tempo Single Arm Kettlebell Front Rack Hold Heel Elevated Squat (each arm) @8-8+/10 RPE

8-10 Tempo Weighted Kipping Pull Up @8-8.5/10 RPE

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

Strength Finisher

3 Sets

10 Dumbbell Lateral Raises @8-8+/10 RPE

10 Dumbbell Skull Crusher @8-8+/10 RPE

*Rest as needed between sets.

METCON:

3 sets:

AMRAP 5 minutes

400m Run

3, 6, 9, 12...

Bar Muscle Ups

Squat Cleans (155/105)

-rest 2:30 b/t sets-

Target Reps each set: 36+

SCALED:

3 sets:

AMRAP 5 minutes

400m Run

2, 4, 6, 8…

Bar Muscle Ups

Squat Cleans (135/95)

-rest 2:30 b/t sets-