Vastberaden programming week 41
Monday
EMOM
12/8 cal bike + remaining time max push ups
*Till you reach 120 push ups
Tuesday
Performance
3 rounds for time (teams of 2)
800m run
40 overhead squat (45/30)
40 bar facing burpees
40 toes to bar
(time cap = 25)
Fitness
3 rounds for time (teams of 2)
800m run
40 double dumbbell overhead lunges 17.5’s/12,5’s
40 burpees
80 abmat sit ups
Wednesday
Performance
For time
100 double unders
100 kettlebell swings 32/24
100 double unders
Fitness:
100 kettlebell swing 32/24
100/80 cal row
Thursday
Front squat
8 Rep Max
Friday
Teams of 2
16 rounds (8 each)
15/12 cal row
15/12 cal bike
*person 1 completes the full round while person 2 rests.
Saturday
14.5 & 16.5
21-18-15-12-9-6-3
Thrusters 42.5/30
Bar facing burpees
(time cap 20)
Sunday
SUNDAY CATCH-UP DAY
Pick any of this weeks workouts or:
BODY ARMOUR
3-4 rounds
8 pendlay row
12 chest supported reverse flies
4 lane sandbag front rack carry @ pick weight
Get in contact with us
We made it possible to start a chat directly on Whatsapp with one of our trainers. This should work on most devices. If the button doesn't work, please text us on : +31(0)6 - 28 46 72 43 . We'll respond ASAP. Thanks!