Vastberaden Rooftop programming week 16


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




3-4 rounds 

15 dumbbell bench press 

1:00 pec hold


15 double dumbbell row

30 reverse flyes 




KBS 24/16

*after every round 10 double dumbbell step overs 22,5’s/15’s



2 rounds

50 double dumbbell push press 22.5’s/15;s

50 v-ups



10:00 amrap 

20 KB snatches 24/16

10 burpees

20 KB overhead lunges 

10 burpees



15:00 amrap

60 double unders

30 medball cleans 

30 abmat sit ups 



3 rounds

10 Double dumbbell RDL

10-20 tempo DB hamstring curls 

2 rounds (each leg)

10 goblet bulgarian split squats

into max reps on bodyweight




Alt. dumbbell snatches 22,5’s/15’s

Push ups 

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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!