Kamp Lokal Oct 22, 2025

Superset 1

4-5 Sets

7-7-5-5-5 (last set optional)

Wide Grip Bench Press

5 Supinated Grip Barbell Row @8-8.5/10 RPE

*Rest 2 minutes between sets.

**Wide Grip Bench Press: Start at 70% and build in weight as reps decrease.

Superset 2

4-5 Sets

5 Double Kettlebell Front Rack Bulgarian Split Squat @8-8.5/10 RPE

10 Barbell Back Rack Jump Squat @6-7/10 RPE

*Rest 2 minutes between sets.

**Barbell Back Rack Jump Squats: Jump AS HIGH AS YOU CAN.

Superset 3

4 Sets

6 2in Deficit RDL @8-8.5/10 RPE

150ft Sandbag Carry

*Rest 2 minutes between sets.

METCON:

AMRAP 8 Minutes

50/40 Calorie Row

Max Rounds in remaining time

15 Push Ups

15 Toes to Bar

-rest 2 minutes-

AMRAP 8 Minutes

50/40 Calorie Row

Max Rounds in remaining time

10 Burpee Over Bar

10 Overhead Squats (95/65)

Target Reps each set:

AMRAP 1: 120+ reps (4+ rounds after row)

AMRAP 2: 80+ reps (4+ rounds after row)

SCALED:

AMRAP 8 Minutes

40/32 Calorie Row

Max Rounds in remaining time

12 Push Ups

12 Toes to Bar

-rest 2 minutes-

AMRAP 8 Minutes

40/32 Calorie Row

Max Rounds in remaining time

8 Burpee Over Bar

8 Overhead Squats (95/65)