Kamp Lokal Jul 5, 2025

Tempo Box Squats

4 Sets

8 Tempo Box Back Squat @RPE 7

*Use low box set up just below parallel and pause on box.

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

Successory

3 Sets

6 Goblet Hold Tempo Step Down from Box (each leg) @8-8+/10 RPE

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

**Use 20in box.

***Rest 60 seconds in between sets.

Strength Finisher

3 Sets

1:00 Max Tempo Dumbbell Floor Press @8/10 RPE (follow RPE but 2x50/35 is likely a good weight for many athletes)

*Temp is 3111 (3 seconds down, 1 second pause, 1 second up, 1 second pause before next rep)

**Rest as needed between sets.

METCON:

Run

2 sets:

90 seconds fast @RPE 8-9

90 second float (easy jog @RPE 2-3)

4 sets:

60 seconds fast @RPE 8-9

60 second float (easy jog @RPE 2-3)

4 sets:

30 seconds faster @RPE 9+

30 second float (easy jog @RPE 2-3)

4 sets:

15 seconds fastest @RPE 10

15 second float (easy jog @RPE 2-3)

Target Meters: Over 4500m