Kamp Lokal Jun 28, 2025

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-