Vastberaden programming (Home WODs) Week 42

Workout 1 

Beginners 

For time:

Buy in: run, 400m

3 rounds

25 Air Squats

25 Burpees

Buy out: run, 400m

intermediate

For time:

Buy in: run, 800 m

2 rounds

50 Air Squats

50 Burpees

Buy out: run, 800 m 

Experience 

For time:

Buy in: run, 800 m

2 rounds

50 Air Squats

50 Burpees

Buy out: run, 800 m 

Add weight vest

Workout 2 

Beginners 

100 Single unders 

50 Heel touches (laying on your back)

50 Backpack thrusters

50 Sit ups

50 Burpees over the backpack

Intermediate 

For time

80 Double unders

80 Heel touches (laying on your back)

80 Backpack thrusters

80 Sit ups

80 Burpees over the backpack

Experience 

For time

100 Double unders

100 Heel touches (laying on your back)

100 Backpack thrusters

100 Sit ups

100 Burpees over the backpack