Kamp Lokal Oct 3, 2026

Pressing Endurance

3 Sets

8 Bench Press @70% 1 RM Bench Press

-Rest 45 seconds-

60ft Handstand Walk (1 minute cap)

*Rest 3 minutes between sets.

Strict Pull Up

6 Sets

50% of Max Unbroken Set from week 1 (9/5/26)

*Rest 75 seconds between sets.

*If you do not have a test number to work off of, perform 6 sets of unbroken reps to a 5/10 RPE each set.

Power Endurance

4 Sets

2 Rounds @max sustainable pace of:

3 Sets (20 sec on/10 sec off)

Max Cal Echo Bike

-directly into-

3 Sets (20 sec on/10 sec off)

Max Cal Row

-directly into-

3 Sets (20 sec on/10 sec off)

Max Cal Ski

-rest 3-4 minutes after each set of 2 rounds and then start next set-

2 Rounds @50-70% Effort

1 Min Bike

1 Min Row

1 Min Ski

*Score total cals

METCON:

Partner Workout:

5 Rounds

800m Partner Run

7 Rope Climbs (15ft) (split as desired)

60 Push Ups (split as desired)

Individual Version

5 Rounds

800m Run

4/3 Rope Climbs (15ft)

30 Push Ups

Time Cap: 50 minutes

Scaled:

Partner Workout:

5 Rounds

600m Partner Run

5 Rope Climbs (15ft) (split as desired)

40 Push Ups (split as desired)

Individual Version

5 Rounds

600m Run

3/2 Rope Climbs (15ft)

20 Push Ups