Kamp Lokal Jul 9, 2025
- Mark Go
- Jul 8, 2025
- 1 min read
Tempo Rear Foot Elevated Split Squat
4 Sets:
6 Tempo Back Rack Rear Foot Elevated Split Squat (each leg) @8/10 RPE
*Rest as needed between sets.
*Tempo is 31X1 (3 seconds down, 1 second pause, explode up, 1 second pause before next rep)
Weighted Strict Pull Up
4 Sets
6-8 Weighted Strict Pull Up @8-8.5/10 RPE
*Rest as needed between sets.
Successory
4 Sets
12 Low Bar Back Squat @8/10 RPE
10 Seated Dumbbell Shoulder Press @8/10 RPE
*Rest as needed between sets.
Strength Finisher
3 Sets
15 Banded OR Cable Tricep Pushdown @7-8/10 RPE
12 Dumbbell Row @7-8/10 RPE
*Rest as needed between sets.
METCON:
2 sets
In a 3 minute window
1000m Standing Bike Erg (damper 10/8)
Max distance Dual Kettlebell Overhead Carry (2x53/35) in the time remaining
-rest 2:00-
In a 3 minute window
1000m Standing Bike Erg (damper 10/8)
Max distance Dual Kettlebell Front Rack Carry (2x53/35) in the time remaining
-rest 2:00-
In a 3 minute window
1000m Standing Bike Erg (damper 10/8)
Max distance Dual Kettlebell Farmer Carry (2x53/35) in the time remaining
-rest 2:00 b/t sets-
Target Distance each set: 250-300+ ft
SCALED:
2 sets of each
In a 3 minute window
800m Standing Bike Erg (damper 10/8)
Max distance Dual Kettlebell Overhead Carry (35/26) in the time remaining
-rest 2:00-
In a 3 minute window
800m Standing Bike Erg (damper 10/8)
Max distance Dual Kettlebell Front Rack Carry (35/26) in the time remaining
-rest 2:00-
In a 3 minute window
800m Standing Bike Erg (damper 10/8)
Max distance Dual Kettlebell Farmer Carry (35/26) in the time remaining



Comments