Kamp Lokal Oct 6, 2026

Weighted Ring Dip

3 Sets

Max Unbroken Weighted Ring Dip @50% of 1 RM

-rest 2 minutes between sets-

Tempo Weighted Strict Lean Away Pull Up

3 Sets

2.2.2 Tempo Weighted Strict Lean Away Pull Up

-rest 30 seconds between clusters and 2 minutes between sets-

*Tempo is 31X1 (3 seconds down, 1 second pause, explode up, 1 second pause)

*Note: It is okay to accumulate reps within a set. It is your goal to build heavier than two weeks ago.

Superset

3 Sets

6 Incline Dumbbell Top to Top Bench Press (each arm) @8-9/10 RPE

-rest 1 minute-

6 Pendlay Row @8-9/10 RPE

-rest 2 minutes between sets-

Core Work

3 Sets (not for time)

10 Dumbbell Plank Pull Throughs (each side)

10 Kneeling Landmine Twist (each side)

METCON:

25-25-50-50ft

Handstand Walk

25-50-75-100

Double Unders

-rest 5 minutes-

100-75-50-25

Double Unders

50-50-25-25ft

Handstand Walk

Time Cap each set: 10 minutes

Scaled: