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Vastberaden programming (Home WODs) Week 31

Workout 1 

 

Warmup:

4 Rounds 

30 Jumping jacks

20 Mountain climbers 

10 Reverse lunges / Jumping lunges

 

Beginner:
3 Rounds for time

150 Jumping Jacks

15 Burpees

 

Intermediate:
3 Rounds 

150 Mountain climbers 

15 Burpees

 

Experienced:
3 Rounds

150 Double unders

15 Burpees tuck jumps

 

Cooldown:

Calf stretch 2:00

 

Workout 2 

 

Warming up

3 Rounds

4 Spiderman lunges + reach

4 Vinayas

4 Kosack squats (each)

 

3 Rounds

10 Hip taps 

10 Push ups +

1:00 plank

 

Beginners

Tabata 

Couch Push ups

 

Tabata

Sit ups

 

Tabata

Air squats

 

Intermediate & Experience 

Tabata 

Push ups

 

Tabata

Sit ups

 

Tabata

Air squats

 

Tabata

Bottom hops

 

Cooldown

Twisted cross 2:00

 

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