Vastberaden New Years Challenge

Welcome to this years Vastberaden New Years Challenge!

Happy New Year!

In this challenge we will be working on improving your push-ups!

How are we doing that?

By testing and improving your 100 push-ups for time!

As always there are multiple levels to do so. Pick your level, start off day one by testing your time, log your score on Beyond the Whiteboard and follow the sessions as described below!

On day 19 we will re-test your time.

How much can you improve!?

Have fun, and stay vastberaden!

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Follow along with the sessions below. Make sure you have at least one, preferably two rest day(s) in between sessions to recover.

Any questions?

Contact the Vastberaden Hotline and our coaches will help you out!

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Week 1 

Session 1: Test day

Beginner

For time

100 couch push ups 

Intermediate & experience

For time

100 push ups

Session 2 

Beginner 

Collect 100 chair dips (10 sets of 10)

Intermediate & experience

Collect 80 pike push ups (10 sets of 8)

Session 3 

Beginner 

50 tempo couch push ups (3 sec down, 1 sec hold , fast up)

*partitioned any way

Intermediate & experience

50 tempo push ups (3 sec down, 1 sec hold, fast up)

*partitioned any way

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Week 2

Session 1

Beginner 

For time

50-100 diamond couch push ups

Intermediate & experience

For time

100 diamond push ups 

Session 2

Beginner 

3-4 sets

10 wide knee push ups 

10 knee push ups 

Intermediate & experience

3-5 sets 

10 wide push ups

10 push ups 

Session 3

Beginner 

Collect 30 negative push ups (Go as slow as possible down)

Intermediate & experience

Collect 50 tempo pike push ups (3 sec down, 1 sec hold just above floor, fast up)

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Week 3

Session 1

Beginner 

couch push ups 

10×10 

Intermediate & experience

For time

100 chair dips 

Session 2

Re-test!

Beginner

for time 100 couch push ups

Intermediate & experience

for time 100 push ups