Kamp Lokal Sep 10, 2025

Superset 1

4 Sets

5 Bench Press @65-75% 1RM Bench Press

10 Supinated Grip Barbell Row @6-7/10 RPE

*Rest 2 minutes between sets.

Superset 2

4 Sets

5 Double Dumbbell Bulgarian Split Squat (each leg) @8-9/10 RPE

14 Bodyweight Jumping Bulgarian Split Squat (total)

*Rest 2 minutes between sets.

Accessory Work (Optional)

3 Sets

5 Barbell Strict Press @7/10 RPE

3 Strict Pull Up + 3 Kipping Pull Up (no butterfly!)

5 Heavy Barbell Bicep Curl

*Rest 90-120 seconds between sets.

METCON:

5 Rounds

4 Ring Muscle Ups

16/13 Calorie Ski

50ft Dumbbell Lunge (2x50/35) - hold any way

Time Cap: 18 minutes

SCALED:

5 Rounds

3 Ring Muscle Ups

12/10 Calorie Ski

50ft Dumbbell Lunge (2x40/25) - hold any way