Kamp Lokal Oct 18, 2025

Superset 1

3-4 Sets:

12 Dumbbell Incline Bench Press @6-7/10 RPE

3-5 Strict Pull Up + 5-7 Kipping Pull Up (no butterfly!) + 3-5 Strict Pull Up

*Rest 90-120 seconds between sets.

Superset 2

3-4 Sets:

15 Double Dumbbell Floating Deadlift @6-7/10 RPE

50ft Single Kettlebell Farmer Carry (each arm) (HEAVY)

*Rest 90-120 seconds between sets.

Backsquat

10 Minute EMOM

Min 1: 3 Back Squat @75% 1RM Back Squat

Min 2: 3 Back Squat @75% 1RM Back Squat

Min 3: 2 Back Squat @80% 1RM Back Squat

Min 4: 2 Back Squat @80% 1RM Back Squat

Min 5: 1 Back Squat @85% 1RM Back Squat

Min 6: 1 Back Squat @85% 1RM Back Squat

Min 7: 1 Back Squat @88% 1RM Back Squat

Min 8: 1 Back Squat @88% 1RM Back Squat

Min 9: 1 Back Squat @90% 1RM Back Squat

Min 10: 1 Back Squat @90-90+% 1RM Back Squat

METCON:

For time:

7 Rope Climbs

21 Wall Facing Strict Handstand Push Ups

35 Power Snatch (95/65)

Time Cap: 14 minutes

SCALED:

For time:

5 Rope Climbs

15 Wall Facing Strict Handstand Push Ups

25 Power Snatch (95/65) (OR 35 at 75/55)