Kamp Lokal Jul 7, 2026
- Mark Go
- 6 days ago
- 1 min read
Push Press
5 Sets
1 Push Press @9+/10 RPE
*Rest 2 minutes between sets.
**Building to a tough single by last set.
Pressing Superset
3 Sets
3 Bench Press (at a weight that leaves 1-2 reps in reserve; goal is heavier than last week)
-rest 30 seconds-
15 Wall Facing Strict Handstand Push Up
-rest 30 seconds-
1:00 accumulate Max Distance Handstand Walk
*Rest 2-3 minutes between sets
Pulling Superset
3 Sets
5-3-1 Weighted Strict Pull Ups (reps decrease each set - add load building to heavy single)
-rest 30 seconds-
15 Strict Pull Ups (90 second cap)
-rest 30 seconds-
15 Bulgarian Ring Rows
*Rest 2-3 minutes between sets.
Finisher
3 Sets
15 Banded OR Cable Tricep Pushdown @7-8/10 RPE
10 Barbell Preacher Curl @7-8/10 RPE
*Move fluidly through each set.
METCON:
AMRAP 20 Minutes
50 Double Unders
50 Single Arm Dumbbell Push Press (50/35) (25
each arm)
50 Double Unders
50 Abmat Sit Ups
50 Double Unders
50/40 Calorie Bike Erg
Target Reps: 750/730+ reps (2.5+ rounds)
Scaled:
AMRAP 20 Minutes
40 Double Unders
40 Single Arm Dumbbell Push Press (50/35)(20 each arm)(OR 50 at 35/20)
40 Double Unders
40 Abmat Sit Ups
40 Double Unders
40/32 Calorie Bike Erg
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