Kamp Lokal May 23, 2026

Pause Front Squat

3 Pause Front Squat @65% 1 RM Front Squat

2 Pause Front Squat @70% 1RM Front Squat

1 Pause Front Squat @75% 1RM Front Squat

3 Pause Front Squat @70% 1 RM Front Squat

2 Pause Front Squat @75% 1RM Front Squat

1 Pause Front Squat @80% 1 RM Front Squat

3 Pause Front Squat @75% 1 RM Front Squat

2 Pause Front Squat @80% 1RM Front Squat

1 Pause Front Squat @85% 1 RM Front Squat

*Pause for 2 seconds in the bottom of the squat.

Dumbbell Bench Press

5 Dumbbell Bench Press @6/10 RPE

4 Dumbbell Bench Press @7/10 RPE

3 Dumbbell Bench Press @8/10 RPE

5 Dumbbell Bench Press @7/10 RPE

4 Dumbbell Bench Press @8/10 RPE

3 Dumbbell Bench Press @9/10 RPE

5 Dumbbell Bench Press @8/10 RPE

4 Dumbbell Bench Press @9/10 RPE

3 Dumbbell Bench Press @9+/10 RPE

Weighted Strict Pull Up

9 Sets

5 Weighted Strict Pull Ups @8-9/10 RPE

*If 9 sets is too many, cut down to 5 sets.

METCON:

8 Rounds

200m Run

10 Dumbbell Thruster (2x35/25)

Time Cap: 14 minutes

Scaled:

8 Rounds

150m Run

10 Dumbbell Thruster (2x25/15)