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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)

 

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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!