Vastberaden programming (Home WODs) Week 26

Workout 1

Beginners 

3 rounds for time of:

9 Burpees

15 Knee push ups

21 Sit ups

Intermediate 

3 rounds for time of:

9 Burpees

15 V-ups

21 Push-ups

Experience

3 Rounds for time

9 Burpees

15 Handstand push ups

21 V-ups

Workout 2

Beginners

20:00 Amrap

10-20-30-40-50-60…..

High plank shoulder taps

Air squats

Sit up

*Start every round with a 400m run

Intermediate & Experienced

30:00 AMRAP

10-20-30-40-50-60…..

High plank shoulder taps

Air squats

Sit up

*Start every round with a 400m run

Workout 3

(repeat workout from 7.04)

Beginners & intermediate

100 Backpack chair step ups 

50 burpees over backpack

100 Backpack chair step ups

Experienced

200 Backpack chair step ups 

100 burpees over backpack

200 Backpack chair step ups