Kamp Lokal Jun 16, 2026

Superset 1

3 Sets

3 Strict Weighted Ring Dip @7/10 RPE

-rest 30 seconds-

15 Unbroken Dumbbell Bench Press @7/10 RPE

-rest 3 minutes b/t sets-

Superset 2

3 Sets

6-10 Tempo False Grip Hinging Ring Rows

10-12 Half-Kneeling Bottoms-Up Kettlebell Press (per side)

*Rest 60-90 seconds between each set.

**Tempo is 2222 (2 seconds down, 2 seconds pause, 2 seconds up, 2 seconds pause)

Accessory Work

10 Minute AMRAP (At a controlled effort)

5 Strict Toes to Bar

10 Single Arm Dumbbell Side Bends (per side)

15 Banded Hip Extensions

METCON:

For Time:

50 GHD Sit Up (OR V-Ups)

-into-

7 Rounds

7 Strict Handstand Push Ups

49 Double Unders

-into-

50 GHD Sit Up (OR V-Ups)

Time Cap: 17 minutes

Scaled:

For Time:

35 GHD Sit Up (OR V-Ups)

-into-

7 Rounds

5 Strict Handstand Push Ups

35 Double Unders

-into-

35 GHD Sit Up (OR V-Ups)