Kamp Lokal Sep 3, 2025 (Deload week)
- Mark Go
- Sep 2, 2025
- 1 min read
Supersets
3 Sets
10 Dumbbell Bench Press @6-7/10 RPE
10 Supinated Grip Double Dumbbell Row @6-7/10 RPE
*Rest 2 minutes between sets.
Tempo Single Dumbbell Bulgarian Split Squat
3 Sets
5 Tempo Single Dumbbell Bulgarian Split Squat (each leg) @6-7/10 RPE
*Rest 1 minutes between sets.
**Tempo is 50X0: 5 seconds down, no pause, explode up and no pause before the next rep.
Supersets
3 Sets
5 Tempo RDL (5 seconds down, 5 seconds up) @6/10 RPE
:30 Sandbag Bearhug Hold
*Rest 2 minutes between sets.
METCON:
4-6 Sets
AMRAP 3 Minutes
100ft Farmers Carry (2x70/50)
10 Sandbag Clean over Shoulder (100/70)
Max Calorie Machine of Choice
-Rest 1 minute b/t sets-
*Rx’d Sub: Power Clean (135/95)
Target Calories each set: 20/16+
SCALED:
4-6 sets:
AMRAP 3 Minutes
100ft Farmers Carry (2x50/35)
10 Sandbag Clean over Shoulder (70/50)
Max Calorie Machine of Choice
-Rest 1 minute b/t sets-
*Rx’d Sub: Power Clean (135/95)



Comments