Kamp Lokal Oct 4, 2025

Superset 1

3-4 Sets

10 Single Arm Dumbbell Incline Bench Press (each arm) @6-7/10 RPE

3 Weighted Strict Pull Up + 5 Weighted Kipping Pull Up (no butterfly!) + 20 Banded Lat Pull Downs

*Rest 90-120 seconds between sets.

Superset 2

3-4 Sets

15 Double Kettlebell Floating Sumo Deadlift @6-7/10 RPE

50ft Sandbag Shoulder Carry (each side)

*Rest 90-120 seconds between sets.

Back Squat

5 Minute EMOM

Min 1: 3 Back Squat @75-80% 1RM Back Squat

Min 2: 3 Back Squat @75-80% 1RM Back Squat

Min 3: 3 Back Squat @75-80% 1RM Back Squat

Min 4: 3 Back Squat @80-80+% 1RM Back Squat

Min 5: 3 Back Squat @80-80+% 1RM Back Squat

METCON:

2 Sets

10 Wall Facing Strict Handstand Push Ups

20 Hang Dumbbell Snatch (50/35)

30/24 Calorie Ski (OR Row)

-rest 3 minutes-

30/24 Calorie Ski (OR Row)

20 Hang Dumbbell Clean and Jerk (50/35)

10 Wall Facing Strict Handstand Push Ups

-rest 3 minutes between sets-

Time Cap each set: 5 minutes

SCALED:

2 Sets

For Time

7 Wall Facing Strict Handstand Push Ups

14 Hang Dumbbell Snatch (50/35)

25/20 Calorie Ski (OR Row)

-rest 3 minutes-

25/20 Calorie Ski (OR Row)

14 Hang Dumbbell Clean and Jerk (50/35)

7 Wall Facing Strict Handstand Push Ups

-rest 3 minutes b/t sets-

*OR sub 20 Hang Dumbbell Snatch/Hang Dumbbell Clean and Jerk (40/25)