Vastberaden Zoom programming week 8
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MONDAY
WARM UP
3 rounds
4 lizard to half split (each)
4 cossack squats (each)
*if easy get your arms in an overhead position
3 rounds
5 single leg straddle leg lifts (each) Max hold on last rep
10 single leg hip bridges (each)
20 bottom hops
WORKOUT
“12.1”
7:00 amrap
burpees
Fun fact:
Top score Scott panchik 161 burpees
COOLDOWN
Single leg stretch 1:00 (each)
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TUESDAY
WARMING UP
3 rounds
4 lizard to half split (each)
8 jumping split squat (each)
12 single leg hip bridge (each)
WORKOUT
For time
100 triple jumps
(cap 12)
FINISHER (if needed)
alt. tabata
single arm high plank
*RX+ = rest in high plank
COOLDOWN
Pigeon 1:00
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WEDNESDAY
WARM UP
3 rounds
4 negative push ups
8 towel or stick pass through
12 tuck crunches
WORKOUT
STRENGTH
3 x max strict HSPU / box HSPU / pike push-ups / push-ups
1 minutes rest between sets*
CORE CONDITIONING
3 rounds:
– 10 v-ups
– 10 hollow rocks
– 30s plank
– 30s side plank on each side
– 1:00 rest
FINISHER
Gymnastic swimming
3 rounds
20-20-20-20
Rest 1:00
COOLDOWN
Seal pose 1:00
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THURSDAY
WARMING UP
2 rounds
80 high knees (right + left = 1)
40 arch reverse flys
2 rounds
10 lower trap raises
5 snow angel makers
WORKOUT
5 rounds
20 push ups
40 russian twist (right + left =1)
60 mountain climbers
COOLDOWN
Twisted cross 1:00
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FRIDAY
WARMING UP
3 rounds
:30 90 degree squat hold
20 jumping squats
3 rounds
:20 hollow hold
10 V-up or tuck crunches
Collect 50 arch donkey kicks (25 each)
WORKOUT
15:00 for quality
20 hollow rocks
1:00 wall sit
:30 side plank (each)
10 hip bridge hamstring pillow slides
COOLDOWN
twist 1:00
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SATURDAY
WARMING UP
20 double bottom burpees
3 sets
:30 high plank
:30 single arm high plank (each)
:30 rest
*goal = unbroken set
WORKOUT
10:00 amrap
10 burpees
1-2-3-4-5-6….
inch worms
COOLDOWN
Lizard 1:00
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SUNDAY
WARMING UP
3 rounds
4 curtsy into cossack squats
8 bulg split squats each
12 alt. single leg v-ups (6 each)
Collect 50 Arch donkey kicks
WORKOUT
8 rounds for time
8 triple jumps
16 spider hops
COOLDOWN
Single leg saddle 1:00 (each)
