Vastberaden programming week 31


For time

100 pull ups

100 DB snatches 22,5/15

100 Single arm DB thrusters 22,5/15



For time


Abmat sit up

Kettlebell swings 24/16




5 Rounds 

30 cal row

30 Box jumps

30 Wallballs 9/6




10 rounds

9 Burpees over the bar

6 Hang power clean 60/40

3 Bar muscle ups 



10 rounds

9 Burpees over the bar

6 deadlift 85/55 (rx+ 100/70)

3 strict pull ups 



Strict press




Teams of 2

20:00 amrap

20 cal bike

10 Front rack lunges 60/40

I go you go

*Person holds bar in front rack till partner is by the lunges 



Chin up 

3 RM


Strict ring dip

3 RM



20:00 AMRAP

Max ring support

rest :30

Max Chest to ring hold 

Rest :30 

Max pec hold

Rest :30

Max hollow hold 

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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!