Vastberaden Rooftop programming week 11



Go to our Rooftop Workout Videos to prepare for your class! One of our coaches guides you through your workout from warm-up to cooling down.



  1. Sign up through Eversports for one of the 10 minute starting times.
  2. Go to the Rooftop workout videos and prepare for your workout.
  3. Dress to the weather.
  4. Bring: your phone, water, gloves and a face mask.
  5. Please note our toilets, lockers and dressing rooms are closed!
  6. Be on time! To early? Please wait outside our entrance at a safe distance.



  1. Have cold or flu like symptoms? See you another time!
  2. Wear a face mask when entering the building
  3. Keep 1.5 meter distance from each other at all times.
  4. Sanitize your hands when entering the gym
  5. Grab the equipment you need for the workout.
  6. The coach will direct you to one of the workout stations
  7. Make sure you finish within your 45 minute window
  8. Clean everything thouroughly after class
  9. Don’t linger after class







10:00 AMRAP

20 russian kbs (32/24

30 abmat sit ups



3 rounds for time (cap 20)

30 dumbbell hang squats cleans (RX = 2x 22,5/15)

30 burpees




  1. 6 Single arm dumbbell bench press (each)
  2. 12 renegade rows (6 each)
  3. 18 hollow dumbbell flies



12:00 AMRAP

12 dumbbell push press right

12 dumbbell push press left 

24 alt. single leg V-ups



20:00 AMRAP

“jacked cindy”

5 double dumbbell row (each)

10 double dumbbell bench (each)

15 double dumbbell squats

Want to try CrossFit?

Book a free trial class
Text us

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 - 34 13 22 33 . We'll respond ASAP. Thanks!

Start WhatsApp

Get started with the trial

Lets be honest, CrossFit can seem a little bit intimidating at first. But don’t let that stop you from trying it! You will find that we are actually really nice people who like having fun while working out.

Sign-up popup

We use your mobile number to contact you for your first class.