Kamp Lokal May 1, 2026
- Mark Go
- Apr 30
- 1 min read
In The Hole Front Squat
3 In the Hole Front Squat @65% 1RM Front Squat
2 In the Hole Front Squat @70% 1 RM Front Squat
1 In the Hole Front Squat @75% 1RM Front Squat
3 In the Hole Front Squat @70% 1RM Front Squat
2 In the Hole Front Squat @75% 1RM Front Squat
1 In the Hole Front Squat @80% 1RM Front Squat
3 In the Hole Front Squat @75% 1 RM Front Squat
2 In the Hole Front Squat @80% 1 RM Front Squat
1 In the Hole Front Squat @85% 1RM Front Squat
*Rest as needed between sets.
Dumbbell Incline Bench Press
5 DB Incline Bench Press @5/10 RPE
4 DB Incline Bench Press @6/10 RPE
3 DB Incline Bench Press @7/10 RPE
5 DB Incline Bench Press @6/10 RPE
4 DB Incline Bench Press @7/10 RPE
3 DB Incline Bench Press @8/10 RPE
5 DB Incline Bench Press @7/10 RPE
4 DB Incline Bench Press @8/10 RPE
3 DB Incline Bench Press @9/10 RPE
*Rest as needed between sets.
Weighted Strict Pull Up
9 Sets
4 Weighted Strict Pull Up @ 8/10 RPE
*If 9 sets is too many, cut down to 5 sets.
METCON:
3-3-3-3-4 minute Intervals
15/12 Calorie Row
12 Lateral Burpee Over Rower
Max Rope Climbs
*Rest 1 minute between sets.
Target Reps Each Sets: 3-4+ Rope Climbs
Scaled:
3-3-3-3-4 Minute intervals
12/9 Calorie Row
9 Lateral Burpee Over Rower
Max Rope Climbs
*Rest 1 minute between sets.
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