Kamp Lokal Jul 4, 2026

Tempo Strict Press

4 Sets

6 Tempo Strict Press @8.5+/10 RPE

*Rest 2 minutes between sets.

**Tempo is 41X3 (4 seconds down, 1 second pause, explode up, 3 second pause at top)

***Accumulate all working sets within 10lb of last week's last set.

Superset

3 Sets

12 Dumbbell Stiff-Leg Deadlift @8-9/10 RPE

-rest 30 seconds-

5 Weighted Strict Rope Pull Ups (per arm on top)

@7-8/10 RPE

*Pick a weight where you can do 5 reps unbroken each side - low hand at wrist of high hand.

-rest 60 seconds between sets-

Accessory

3 Sets

20 Seated Good Mornings @6-7/10 RPE

20 Banded Glute Bridge March @6-7/10 RPE

-rest as needed between sets-

Upper Press Finisher

2 Sets

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

*Rest 3 minutes after each set.

6-8 Sets

Max Strict Handstand Push Up (leave 2 reps in the tank)

*Rest 1 minute between sets.

METCON:

Partner Workout

2.5 Mile Run (together)

250 Wall Balls (20/14) (split as desired)

250 Burpee to 6" Target (split as desired)

Individual Version

2.5 Mile Run

125 Wall Ball (20/14)

125 Burpee to 6" Target

Time Cap: 60 minutes

Scaled:

Partner Workout

2 Mile Run (together)

200 Wall Balls (20/14) (split as desired)

200 Burpee to 6" Target (split as desired)

Individual Workout

2 Mile Run

100 Wall Ball (20/14)

100 Burpee to 6" Target