Kamp Lokal Nov 14, 2026

Bench Press

10 Bench Press @7/10 RPE

8 Bench Press @8/10 RPE

6 Bench Press @8.5/10 RPE

6 Bench Press @8.5+/10 RPE

-rest 2-3 minutes between sets-

Inverted Weighted Row

3 Sets

10 Inverted Weighted Row @8+/10 RPE

-rest 2 minutes between sets-

Push Jerk

For Time:

75 Push Jerk (105/70)

*Each set must be AMRAP (-1) (max reps, stopping one rep shy of failure). There is a mandatory 30 second rest between each set. If you cannot maintain at least 50% of your first AMRAP set, rest 60 seconds before starting back where you left off.

Knee Health

3 Sets

7 Dumbbell Reverse Step Up (each leg)

7 Front Heel Elevated Deep Lunge (each leg)

5-7 Nordic Hamstring Curl

-rest as needed between sets-

*These are all done with moderately light RPE. Form over load!

METCON:

Partner Workout:

30 Deadlifts (225/155)

15 Synchro Bar Facing Burpees

30 Deadlifts (225/155)

15 Synchro Bar Facing Burpees

30 Deadlifts (225/155)

15 Synchro Bar Facing Burpees

30 Deadlifts (225/155)

Individual Version:

15 Deadlifts (225/155)

15 Bar Facing Burpees

15 Deadlifts (225/155)

15 Bar Facing Burpees

15 Deadlifts (225/155)

15 Bar Facing Burpees

15 Deadlifts (225/155)

Time Cap: 11 minutes

Scaled:

Partner Workout:

30 Deadlifts (185/125)

10 Synchro Bar Facing Burpees

30 Deadlifts (185/125)

10 Synchro Bar Facing Burpees

30 Deadlifts (185/125)

10 Synchro Bar Facing Burpees

30 Deadlifts (185/125)

Individual Version:

15 Deadlifts (185/125)

10 Bar Facing Burpees

15 Deadlifts (185/125)

10 Bar Facing Burpees

15 Deadlifts (185/125)

10 Bar Facing Burpees

15 Deadlifts (185/125)