Kamp Lokal Sep 8, 2026

Weighted Ring Dip

Build to a 5RM Weighted Ring Dip

-then-

3 Sets

Max unbroken Weighted Ring Dips @80% of 5RM from above

-rest 2 minutes between sets-

Tempo Weighted Strict Lean Away Pull Up

3 Sets

6 Tempo Weighted Strict Lean Away Pull Up

-rest 2 minutes between sets-

*Tempo is 31X1 (3 seconds down, 1 second pause, explode up, 1 second pause at top)

*Note: It is okay to accumulate reps within a set (they don't have to be done unbroken).

Superset 1

3 Sets

10 Dumbbell Bench Press @ RPE 7-8/10

-rest 1 minute-

10 Supinated Grip Double Dumbbell Row @ RPE

7-8/10

-rest 2 minutes between sets-

Core Work

3 Sets (Not for time)

50ft Slider Plank Walk

100ft Single Arm Farmers Carry (each side)

20 V-Up

METCON:

6 Sets

AMRAP 2 Minutes

20 GHD Sit Ups

4 Wall Walks

Max Box Jumps (30/24)

*Rest 2 minutes between sets.

Target Reps each set: 34+ (10+ box jumps)

Scaled: