Kamp Lokal Jun 28, 2025
- Mark Go
- Jun 27
- 1 min read
Box Front Squat
3 Sets
6 Tempo Box Front Squat @7-8/10 RPE 8 @ 31X1 tempo
---Box set up just below parallel.
---Tempo is 31X1 (3 seconds down, 1 second pause at bottom, explode up, 1 second pause at top)
5 Weighted Strict Pull Up @7-8/10 RPE
---Pick a weight where you can do 5 reps moderately easy and still have a few more reps in the tank.
*Rest as needed between sets.
-Then-
Take 3-4 more sets to establish a heavy set of 5 Box Front Squats (no tempo!)
AND
One max set of Weighted Strict Pull Up with the same weight you picked for the sets of 5 above.
Dumbbell Incline Bench (OPTIONAL)
3 Sets
15 Dumbbell Incline Bench @7-8/10 RPE
*Rest 1:30-2:00 between sets.
METCON:
4 Sets:
100ft Sled Push (190/145) [OR 50ft Front Rack Walking Lunge (95/65)]
-sprint back to start-
100ft Dumbbell Farmer Carry (2x70/50)
-sprint back to start-
100ft Sandbag Carry (150/100) [OR 100ft Double DB Front Rack Carry (2x70/50)]
-sprint back to start-
-rest 2 minutes b/t sets-
*REPEAT from Tuesday May 23, 2023 and Saturday June 22, 2024.
Time Cap Each Set: 3 minutes 30 seconds
Flow
Push the sled down 100ft
Sprint 100ft back
Farmers carry the dumbbells 100ft
Sprint 100ft back
Carry the sandbag 100ft
Sprint back
-rest 2:00-
Repeat for 4 total sets.
SCALED:
4 Sets:
100ft Sled Push (145/125)
-sprint back to start-
100ft Dumbbell Farmer Carry (2x50/35)
-sprint back to start-
100ft Sandbag Carry (100/70)
-sprint back to start-
-rest 2 minutes b/t sets-
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