Kamp Lokal Jun 23, 2026

Push Press

3 Sets

5 Push Press @8+/10 RPE

*Rest 2 minutes between sets.

*Build to a tough set of 5 on the last set.

Pressing Superset

5 Sets

10 Dumbbell Bench Press @ RPE 8/10

-rest 30 seconds-

30 sec Max Strict Handstand Push Up

*Rest 2-3 minutes between sets.

Pulling Superset

3 Sets

5 Weighted Strict Pull Up

-rest 30 seconds-

10 Strict Pull Up (cap at 60 seconds)

-rest 30 seconds-

15 Ring Row (adjust body angle to make these challenging but able to be performed in two sets or less)

*Rest 2-3 minutes between sets.

Successory Work

3 Sets

12 Dumbbell Lateral Raise @8/10 RPE

12 Incline Dumbbell Curls @8/10 RPE

30-60 sec Plank on Rings

*No rest between sets. Just move fluidly from one exercise to another.

METCON:

2 Rounds

50 GHD Sit Ups

50 Dumbbell Box Step Ups (50/35) (24/20")

50/40 Calorie Ski (OR Row)

Time Cap: 22 minutes

Scaled:

2 Rounds

40 GHD Sit Ups

40 Dumbbell Box Step Ups (40/25)(24/20")

40/32 Calorie Ski (OR Row)