Vastberaden programming week 5 – 2023
MONDAY
8 rounds
40 Double unders
8 deadlifts 100/70
TUESDAY
“Kakarot”
In teams of two on a running clock:
0:00-10:00
Max reps burpees*
Max reps wall balls*
10:00-20:00
Find a 1 rep max thruster**
* both work at the same time (1 on wall balls and 1 on burpees)
** one works, one rests
WEDNESDAY
5-4-3-2-1
Rope Climbs
50-40-30-20-10
Sit Ups
500-400-300-200-100
meter Assault Bike
THURSDAY
EMOM 14 min
odd min: ring push ups
even min: alternating pistol squats
12 rounds of 20/10 sec work intervals, alternating between:
L-sit hold
high rep mountain climbers
FRIDAY
AMRAP 10 min:
10 pull ups
10 sumo deadlift high pull 42.5/30kg
(repeat 16 april 2018)
SATURDAY
“Open 18.1”
AMRAP 20 min with buddy:
8 synchronized TTB
10 synchronized DB hang clean & jerk 22.5/15
14/12 cal row or bike (work at same time)
SUNDAY
Catch-up day
Or
Body Armour
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