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Kamp Lokal Oct 20, 2026

Writer: Mark Go
Mark Go
8 minutes ago
1 min read

Weighted Ring Dip


3 Sets

Max Unbroken Weighted Ring Dip @75% of 1RM

-rest 2 minutes between sets-



Weighted Strict Pull Up


Weighted Strict Pull Up for load:

#1:1 rep @ 100% (-)


Build to a max single Weighted Strict Pull Up for the day.



Superset


3 Sets

10 Double Dumbbell Z-Press @9/10 RPE

-rest 1 minute-

10 Head Supported Dumbbell Rows @9/10 RPE

-rest 2 minutes between sets-



Core Work


3 Sets (not for time)

10 reps (1 Med Ball GHD Sit Up + 2 Russian Twist)

20 Dumbbell Plank Pull Throughs (each side)

*Rest as needed between sets.


**Note: one rep of the GHD complex is Medball GHD Sit Up + Medball Russian Twist right/left Medball Russian Twist right/left. Repeat this sequence 10 times.



METCON:


3 Rounds

800m Run

21 Dumbbell Snatch (50/35)

21 Toes to Bar


Time Cap: 22 Minutes



Scaled:


3 Rounds

600m Run

15 Dumbbell Snatch (50/35)

15 Toes to Bar

 
 
 

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