Kamp Lokal Sep 22, 2026

Weighted Ring Dip

Build to a 1 RM Weighted Ring Dip

-then-

3 sets

Max Unbroken Weighted Ring Dip @60% of 1RM from above

-rest 2 minutes between sets-

Tempo Weighted Strict Lean Away Pull Up

3 Sets

3.3.3 Tempo Weighted Strict Lean Away Pull Up

-rest 30 seconds between cluster reps 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.

Accessory Work

3 Sets

8 Dumbbell Incline Bench Press @8/10 RPE

-rest 1 minute-

8 Pronated Grip Dumbbell Row @8/10 RPE

-rest 2 minutes between sets-

Core Work

3 Sets (not for time)

25 GHD Sit Ups (OPTIONAL)

30 sec Single Arm Plank (each arm)

10 Landmine Twist (each direction)

METCON:

For Time:

40-30-20-10

Wall Ball (20/14)

Toes to Bar

Time Cap: 14 minutes

Scaled: