Kamp Lokal Jul 9, 2025

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