Kamp Lokal Mar 11, 2025

Metcon:

6 sets:

50 Double Unders

12 Dumbbell Bench Press (2x50/35)

2 Legless Rope Climbs (OR 3 Rope Climbs)

-rest 1:1 between sets-

Time cap each set is 2 mins

Scaled:

6 sets:

35 Double Unders

12 Dumbbell Bench Press (2x40/25)

1 Legless Rope Climbs (OR 2 Rope Climbs)

-rest 1:1 between sets-

Push Press

Take 10 minutes to establish a Heavy Single Push Press

-Then-

2 Sets

3 Push Press @80-85% of established Heavy Single

Bench Press

4 Sets

4 Bench Press

5 Barbell Chinese Rows @7-8/10 RPE

1 Set

3 Bench Press

5 Barbell Chinese Rows @7-8/10 RPE

*Move up in Bench Press weight for each set. Start around 7/10 RPE and move up to 9/10 RPE.

**Rest as needed between sets.