Kamp Lokal Oct 8, 2025

Superset 1

5 Sets

5-5-5-3-3

Bench Press

*Start at 70% and build in weight as reps decrease.

7 Double Dumbbell Chinese Row @7-8/10 RPE

*Rest 2 minutes between sets.

Superset 2

4-5 Sets

7 Double Dumbbell Front Foot Elevated Lunge @7-8/10 RPE

10 Double Dumbbell Jump Squat (jump as high as you can) @6-7/10 RPE

*Rest 2 minutes between sets.

Superset 3

4 Sets

8x 2in Deficit RDL @7/10 RPE

100ft Sandbag Carry

*Rest 2 minutes between sets.

METCON:

3 Sets

AMRAP 9 Minutes

18/15 Calorie Bike Erg

9 Sandbag Cleans (100/70)

3 Wall Walks

-rest 3 minutes b/t sets-

Target Reps each set: 120/108+ (4+ rounds)

SCALED:

3 sets

AMRAP 9 Minutes

15/12 Calorie Bike Erg

6 Sandbag Cleans (100/70) (OR 9 at 70/50)

2 Wall Walks

-rest 3 minutes b/t sets-