Kamp Lokal Jun 13, 2026

Front Squat

Build to a heavy single Front Squat.

Front Squat

Build to a heavy single Front Squat.

Weighted Strict Pull Up

Build to a heavy single Weighted Strict Pull Up.

Accessory Work

3 Sets

50ft Sandbag Carry

5 Sandbag Squat

5 Sandbag Step Up

5 Sandbag Deadlift

50ft Sandbag Carry

5 Sandbag Squat

5 Sandbag Step Up

5 Sandbag Deadlift

50ft Sandbag Carry

-rest 2 minutes b/t sets-

*This should all be @ 8/10 RPE with load you can do each movement unbroken with.

METCON:

2026 Individual SemiFinals Workout #3

3 Rounds

30 Wall Ball (20/14) (10ft)

50ft Handstand Walk (10x5ft)

70 Double Unders

-straight into-

3 Rounds

15 Wall Ball (20/14) (1Oft)

25ft Handstand Walk (5x5ft)

35 Double Unders

Time Cap 25:00

2026 Individual SemiFinals Workout #4

For time:

5-4-3-2-1

Snatch (155/105)

*5x50ft shuttle runs after each set

Time cap: 10 minutes