Vastberaden programming (Houthavens) Week 22

See below for the programming at Houthavens (Vastberaden 2) for the upcoming two weeks!

We want to give you the opportunity to decide which workouts you would like to do with a group and a coach and which ones you do at home. Any questions? Contact your personal coach!


Monday 25 & Tuesday 26

For time
10 rounds
10 Box jumps 24/20
10 Front rack lunges 45/30

Buy out 
1 mile run


Wednesday 27 & Thursday 28

1 RM cluster
100 reps van bear complex
(1  squat clean + push press + backsquat + push press)
(1 power clean + front squat + push press + back squat + push press) 


Friday 29 & Saturday 30

Emom 30
Every 1 min for 30 mins, alternating between:
15/12 Bike
15 Burpees


Sunday 31 & Monday 1

For time
100 Def. Push ups 
Every minute 5 thrusters 60/40
(incl 0)


Tuesday 2 & wednesday 3

20:00 amrap
10 Pistols 
20 sumo deadlift high pulls 45/30
30 Sit ups 


Thursday 4 & Friday 5

For time
Hang clean en jerk 45/30
Lat. Burpees over the bar


Saturday 6 & Sunday 7

5 Rounds
50 Cal bike
1k run

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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!