Kamp Lokal Jun 25, 2025

Bulgarian Split Squat

3 Sets

8 Tempo Dumbbell Bulgarian Split Squat (50/35)

---Tempo is 31X1 (3 seconds down, 1 second pause at bottom, explode up, 1 second pause at top)

6-8 Tempo Strict Chin Up

---Tempo is 3111 (3 seconds down, 1 second pause at bottom, 1 second up, 1 second pause at top)

*Rest as needed between sets.

-Then-

Take 3-4 more sets to establish a heavy 3RM Bulgarian Split Squat.

Successory

4 Sets

15 Low Bar Back Squat @7/10 RPE

*The idea behind “low bar” is to send the hips back a little more as you squat to engage the hamstrings more.

**Rest as needed between sets.

Finisher

3 Sets

15 Banded Face Pulls @7-8/10 RPE

10 Barbell Supinated Grip Strict Press @7-8/10 RPE

**Rest as needed between sets.

METCON:

4 Rounds

400m Run

40/32 Calorie Ski

40/32 Calorie Row

40/32 Calorie Bike Erg

*Rx’d Sub: 40/32 Calorie Air Bike, one of the machines twice, or an additional 400m Run if needed for one of the machines based on your equipment availability.

Time Cap: 40 minutes

SCALED:

4 Rounds

300m Run

32/24 Calorie Ski

32/24 Calorie Row

32/24 Calorie Bike Erg