Kamp Lokal Sep 29, 2026

Mark Go

5 minutes ago

2 min read

Split Jerk

6 Minute EMOM

3 Split Jerk @65% 1 RM Split Jerk

3 Split Jerk @68% 1 RM Split Jerk

2 Split Jerk @73% 1RM Split Jerk

2 Split Jerk @78% 1 RM Split Jerk

1 Split Jerk @80% 1RM Split Jerk

1 Split Jerk @80+% 1RM Split Jerk

Weighted Ring Dip

Quickly build to 90% of 1 RM from last week.

-then-

AMRAP Unbroken Ring Dips @80% of 1 RM

-rest 90 seconds-

AMRAP Unbroken Ring Dips @60% of 1 RM

-rest 90 seconds-

AMRAP Unbroken Ring Dips @40% of 1 RM

Pulling Endurance

3 Sets

3 Weighted Strict Pull Ups

-Rest 30 seconds-

3-10 Unbroken Ring Muscle Ups (OR 8-18 Unbroken Chest to Bar Pull Ups) - Pick whichever need more work!

*Rest 3 minutes between sets.

*Note: This is the similar as two weeks ago, but with reduced rest between movements, and b/t C2B or RMU due to the metcon after. Your goal is to execute the same number, or more, of reps as two weeks ago for the 2 movements you do. Rep range is broad so you can choose a rep scheme that is challenging but you CAN do unbroken. For those who cannot complete at least 3 UB ring muscle ups, perform bar muscle ups instead. If you do not have bar muscle ups, go straight to CTB pull-ups.

Core Work

3 Sets

:45 sec Single Arm Plank (right)

10 Stability Ball Stir the Pots (each direction)

:45 sec Single Arm Plank (left)

25 V-Ups

*Rest 2 minutes between sets.

METCON:

For Time:

5000m Row

*Log this time in the piece below.

-rest as needed-

10 Minute AMRAP

1-2-3-4-5...

Wall Walk

Bar Muscle Up

Target Time (Row): sub 20/21 minutes

Time Cap (Row): NONE!

Target Reps (AMRAP): 56+ (through the 7s)

Scaled: