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Kamp Lokal May 10, 2024

Writer's picture: Louie Fredric ChuaquicoLouie Fredric Chuaquico

4 Sets

20 Tempo Single Arm Incline Dumbbell Bench Press (10 each arm)

*Tempo is: 30X1


For Time 35 min

1000m Row

-rest 1 minute-

Max Bench Press (bodyweight)

-rest 1 minute-

*Keep going until 50 reps of Bench Press are completed


*MAX BENCH PRESS - EXAMPLE IF YOU FAIL AFTER 12 REPS REST 1 MIN THEN DO ANOTHER 1KM ROW. REST 1 MIN THEN MAX AGAIN IF YOU FAIL BEFORE 50 REPS REPEAT THE 1KM ROW UNTIL YOU FINISH 50 REPS


Workout Description Video:


Scaled: For Time 35 min

750m Row

-rest 1 minute-

Max Bench Press (.75x bodyweight)

-rest 1 minute-

*keep going until 50 reps of Bench Press are completed


*MAX BENCH PRESS - EXAMPLE IF YOU FAIL AFTER 12 REPS REST 1 MIN THEN DO ANOTHER 1KM ROW. REST 1 MIN THEN MAX AGAIN IF YOU FAIL BEFORE 50 REPS REPEAT THE 1KM ROW UNTIL YOU FINISH 50 REPS



Arm finisher:

4 Sets:

15 Dumbbell Spider Curls @ RPE 7

-rest 0:30-

25 Banded Bicep Curls @RPE 7

-rest as needed b/t sets-






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