Kamp Lokal Jun 30, 2026

Push Press

4 Sets

3 Push Press @8.5+/10 RPE

-rest 2 minutes between sets-

*Build to a tough set of 3 by the last set

Pressing Superset

3 Sets

5 Bench Press (leave 1-2 reps in the tank)

@8.5/10 RPE

-rest 30 seconds-

50ft Handstand Walk OR 50ft Overhead Carry @8/10 RPE

-rest 30 seconds-

60 sec Max Strict Handstand Push Up

-rest 2-3 minutes between sets-

Pulling Superset

3 Sets

3 Weighted Strict Pull Ups @9/10 RPE

-rest 30 seconds-

12 Strict Pull Ups

-rest 30 seconds-

15 Inverted Barbell Rows

-rest 2-3 minutes between sets-

*NOTE: There is a 75 sec cap on each set of 12 strict pull ups!

Successory

4 Sets

15 Paloff Press (hold a squat just above parallel as you press) @RPE 7-8/10

12 Dumbbell Hammer Curls @RPE 7-8/10

-no rest between sets - move fluidly from one movement into the next-

Finisher

3 Sets

:30 Max Weighted Push Ups

-rest 90 seconds between sets-

*Use a weight where you can get at least 5 reps each set.

METCON:

4 Sets

1 Rope Climb

200m Run

2 Rope Climbs

400m Run

1 Legless Rope Climb

*Rest 2 minutes between sets.

Time Cap each set: 5 minutes

Scaled:

4 Sets

1 Rope Climb

200m Run

1 Legless Rope Climb

400m Run

*Rest 2 minutes between sets.