Vastberaden programming (Home WODs) Week 22
MONDAY 25/5
Beginners
8 RFT
8 Couch push ups
8 Shot guns
Intermediate
10 RFT
10 hand release push ups
10 Shotgun
Experience
10 RFT
10 pike push ups
10 V-ups
TUESDAY 26/5
Beginners
Every minute on the minute for 24 minutes
MIN 1: 8/8 Split squats
MIN 2: 15 Hip bridges
MIN 3: :30 Side plank left
MIN 4: :30 side plank right
Intermediate & Experience
EMOM 24
MIN 1: 8/8 Bulgarian split squats
MIN 2: 10-15 Hipbridge pillow slides
MIN 3: :45 Side plank left
MIN 4: :45 side plank right
WEDNESDAY 27/5
Beginners:
Every minute on the minute for 15 minutes
MIN 1: 10 burpees
MIN 2: 20 High plank shoulder taps
MIN 3: :30 high plank
Intermediate
EMOM 15
MIN 1: 12 Burpees
MIN 2: 3 Wall climbs
MIN 3: :30 hollow hold
Experience
EMOM 15
MIN 1: 15 Burpees
MIN 2: 10m Handstand walk
MIN 3: :45 hollow hold
THURSDAY 28/5
All levels*
“Long Beach”
1 Round:
160 Double Unders
800 Meter Run
40 Burpees
2 Rounds:
80 Double Unders
400 Meter Run
20 Burpees
3 Rounds:
40 Double Unders
200 Meter Run
10 Burpees
*Beginners start at the second part
FRIDAY 29/5
Beginners
For time
50 Couch push ups
50 towel pull ups
Rest 2:00
30 Couch Push ups
30 towel pull ups
Rest 1:00
10 Couch Push ups
10 towel pull ups
Intermediate & Experience
For time
60 push ups
60 towel pull ups
Rest 2:00
40 Push ups
40 towel pull ups
Rest 1:00
20 Push ups
20 towel pull ups
SATURDAY 30/5
Beginners
3 rounds
10 Burpees
20 Couch Push ups
10 Burpees
20 towel pull ups
20 sit ups
Intermediate & experience
3 rounds for time
10 Burpees
30 Push ups
10 Burpees
30 towel pull ups
50 sit ups