Vastberaden programming week 32


7:00 AMRAP

5 Burpees over the dumbbells 

3 Devil presses 22,5’s/15’s



3 Rounds

1:00 Box jumps

1:00 Push presses 42,5/30

1:00 Wallballs 

1:00 Row

1:00 Sumo deadlift high pulls 42,5/30

Rest 1:00 




Front squat 8 RM

3 x 6 @ 80%



Beast builder 

3 unbroken rounds

1 HH sq clean

1 H sq clean

1 Squat clean



30:00 AMRAP


Renegade row + push up

Double DB box step over 

Double unders



4 Rounds for max reps

:40 work / :20 rest

Deadlifts 70/50


Assault bike Calories 

Rest 1:00 





15 Strict chest to bars

12 Pike push ups from box @ 15 cm def. 

9 Thrusters @ 80/55

RX + = strict deficit handstand push ups (only allowed if performed RX)



Teams of two

10 rounds for time (I go, you go so 5 rounds each)

15 burpees to target

1 rope climb

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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!