Kamp Lokal Jun 19, 2026

Superset

5 Sets

8-10 Tempo Feet Supported Wide Grip Pull Up

8-10 Tempo Single Ring Inverted Row (each side)

*Rest 30 sec between movements and 1-2 minutes between sets.

*Tempo for both movements is 2020 (2 seconds down, no pause, 2 seconds up, no pause)

Bicep Curl

4 Sets

12 Bicep Curls

*Rest 30 seconds between sets.

*Can "cheat" if needed using momentum, but still hit full range of motion.

Pause Split Jerk

6 Sets (new set every 90 seconds)

2 Pause Split Jerk

*Pause for 1 second in both the dip and the catch position.

**Building from 45-75% over the 6 sets and keep it feeling light/fast/technical.

Accessory Work

3 Sets

5 Pressing Split Jerk (moderate)

15-20 Standing Banded Tricep Extensions (push downs)

*Rest as needed between sets.

METCON:

Teams of 2

1200m Run (together)

30 Rope Climbs

1200m Run (together)

*Split all reps as desired.

Individual Version:

1200m Run

15 Rope Climbs

1200m Run

Time Cap: 30 minutes

Scaled:

Teams of 2

800m Run (together)

20 Rope Climbs

800m Run (together)

*Split all reps as desired.

Individual Version:

800m Run

8 Rope Climbs

800m Run