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Vastberaden Home WOD’s Week 52

Workout 1 

Beginners 

20:00 AMRAP

10 Back scales (5 each)

10 High plank hip taps

20 lunges

10 High plank hip taps

30 Jumping jacks 

10 High plank hip taps

 

Intermediate 

20:00 amrap

10 Back scales (5 each)

1 Wall climb

20 Jumping lunges 

1 Wall climb 

30 Bottom hops

1 Wall climb

 

Experience 

20:00 amrap

10 Back scales (5 each)

10m handstand walk

20 Pistols

10m Handstand walk

30 Bottom hops

10m handstand walk

 

Workout 2

Beginners 

6 Rounds 

8 Couch push ups

12 High plank hip taps

16 Sit ups

 

Intermediate 

6 Round for quality

8 Pike push ups

12 Handstand shoulder taps

16 Hollow rocks

 

Experience 

6 Rounds for quality

8 Strict handstand push ups 

12 Handstand shoulder taps 

16 Hollow rocks

 

Workout 3

Beginners 

For time

40-30-20-10

Air squats

Sit ups

 

Int & Exp

10-20-30-40-50

Air squats

Sit ups

*every minute 5 burpees

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COVID-19 closure

On the 14th of december the government announced we are going back into a nation-wide lockdown for at least five weeks. Of course both team Vastberaden and team Heldhaftig have a plan ready for this scenario. We are committed to do all that we can to get you through the upcoming weeks as fit and flexible as possible! If you have any questions, concerns and/or positive words for the team don't hesitate to reach out to any of our coaches! Stay safe, stay fit, stay home and most of all, Stay Vastberaden!