Vastberaden programming week 38
Monday
Throwdown test day!
Beginner
10:00 amrap
3-6-7-9-12…
Barfies
Deadlifts 50/35
Intermediate
10:00 amrap
3-6-7-9-12…
Burpee box jump overs 20/16
Deadlifts 80/55
Experienced
10:00 amrap
3-6-7-9-12…
Burpee box jump overs 24/20
Deadlifts 100/70
Tuesday
For time
3000m run
200/160 cal row
100/70 cal bike
Wednesday
FITNESS:
8 rm strict press
PERFORMANCE:
Max handstand walk
Thursday
Teams 2
For time
400m run
40 front squats 60/40
400m run
30 front squat 80/55
400m run
20 front squat 100/70
400m run
10 front squat 120/85
*Performance: cleans
Friday
Throwdown test day!
Beginner
2 rounds for time
50 sit ups
40 cal row
30 burpees
20 dumbbell push press 12,5’s/7,5’s
Intermediate
2 rounds for time
50 sit ups
40 burpees
30 box jumps 24/20
20ring push ups
Experienced
2 rounds for time
80 sit ups
60 burpees
40 box jumps 24/20
20 ring dips
Saturday
Throwdown test day!
Beginner:
5 rounds
50-ft lunges (15m)
15 jumping pull ups
Intermediate:
5 rounds
50-ft dumbbell lunges front rack lunges (15m) 22,5’s/15’s
10 toes to bar
Experience
5 rounds
50-ft dumbbell lunges front rack lunges (15m) 22,5’s/15’s
25 pull ups
Sunday
Catch up day
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