Vastberaden programming (Home WODs) Week 23

WOD 1: Lower body


For time


Air squats

Sit ups


Intermediate & Experienced


Air squats

Sit ups

*every minute 5 burpees


WOD 2: Upper body


6 Rounds 

8 Couch push ups

12 High plank hip taps

16 Sit ups



6 Round for quality

8 Pike push ups

12 Handstand shoulder taps

16 Hollow rocks



6 Rounds for quality

8 Strict handstand push ups 

12 Handstand shoulder taps 

16 Hollow rocks



WOD 3: Legs & Core


4 Rounds

10 Tuck crunches

10 Lunges (jumping if possible)

200m run

rest 2:00


Intermediate & Experience

5 rounds

20 Tuck crunches 

20 Jumping lunges

200m run (sprint)

Rest 2:00


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