Kamp Lokal Jun 27, 2026

Tempo Strict Press

4 Sets

6 Tempo Strict Press @8.5/10 RPE

*Rest 2 minutes between sets.

**Tempo is 31X3 (3 seconds down, 1 second pause, explode up, 3 second pause)

***Goal is to find a tough working load of 6 by the last set.

Superset

3 Sets

8 Rear Foot Elevated Dumbbell RDL (per leg)

@7-8/10 RPE

3 Weighted Strict Rope Pull Up (per arm on top)

@7-8/10 RPE (pick a weight where you can do 3 reps unbroken)

*Rest 2-3 minutes between sets.

Upper Press Finisher

3 Minute AMRAP

Deficit Strict Handstand Push Up (3in/2in)

*Remove deficit if you cannot complete at least 5 reps per minute.

-rest as needed-

10 Sets

2 Banded Strict Handstand Push Up

*Rest as needed between each set.

Banded Strict Handstand Push Up substitutions

• Tempo Handstand Push Up - the focus is to control the full range of motion and then kip into your next rep. Tempo is 41X1 (4 seconds down, 1 second pause, explode up, 1 second pause)

• If you can do them but don't have the setup, substitute Wall Facing Deficit Handstand Push Ups with the same reps and sets

METCON:

AMRAP 25 Minutes (Team of 2)

200m Run (together)

20 Dumbbell Devil Press (2x50/35) (Split as desired)

Individual Version:

AMRAP 25 Minutes

200m Run

10 Dumbbell Devil Press (2x50/35)

Target Rounds: 10+

Scaled:

AMRAP 25 Minutes (Team of 2)

200m Run (together)

20 Dumbbell Devil Press (2x40/25) (Split as desired)

Individual Version:

AMRAP 25 Minutes

200m Run

10 Dumbbell Devil Press (2x40/25)