Kamp Lokal Jul 30, 2025
- Mark Go
- Jul 29, 2025
- 1 min read
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-



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