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Vastberaden programming (Home WODs) Week 25

Workout 1

Beginners

21-18-15-12-9-6-3

Chair dips (feet on the floor)

Sit ups 

 

Intermediate & Experienced

21-18-15-12-9-6-3

Chair dips

Tuck crunches

42-36-30-24-18-12-6

Chair taps

 

Workout 2

All levels 

12:00 amrap

10-20-30-40-50-60..

Jumping jacks or double unders 

1-2-3-4-5-6-7-8..

Burpees

 

Then 

5x 1:00 high plank or hollow hold

 

Workout 3

Beginners

20:00 Amrap

3 Towel pull ups

6 Couch push ups

9 Air squats

 

Intermediate & Experienced

Home Cindy

20:00 amrap

5 Towel pull ups

10 Push ups

15 air squats 

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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!