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Vegeta Bodyweight

Vegeta Minimal

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Workout

Vegeta

Warm-up

2 Rounds:
12 Dynamic Squat Stretch
6 Upward Dog to Downward Dog Transitions
:30 Single Arm Overhead Hold (Each Arm) or Side Plank (Each Side)

-Then-
Ankle/hip mobility

Vegeta Bodyweight (AMRAP - Rounds and Reps)

AMRAP 4 Minutes
5 Burpees
15 Jumping Air Squats
-Rest 4:00-
AMRAP 4 Minutes
5 Burpees
20 Alternating Stepback Lunges (Total)
-Rest 4:00-
AMRAP 4 Minutes
5 Burpees
15 Jumping Air Squats

Athletes Notes

WORKOUT STRATEGY & FLOW:
These amraps are going to go quick!
Burpees: pace out the burpees and make sure to stand tall.
Jumping air squats: Aim to keep these unbroken as long as possible. If you need to break, keep the break a short shake out of the legs.
Alternating step back lunges: aim to keep these unbroken and stand tall between each rep.

Vegeta Minimal (AMRAP - Rounds and Reps)

AMRAP 4 Minutes
5 Dumbbell Facing Burpees
10 Single Arm Dumbbell Overhead Squat 50/35
-Rest 4:00-
AMRAP 4 Minutes
5 Dumbbell Facing Burpees
10 Alternating Single Arm Hang Dumbbell Squat Snatch 50/35
-Rest 4:00-
AMRAP 4 Minutes
5 Dumbbell Facing Burpees
10 Single Arm Dumbbell Overhead Squat 50/35

Athletes Notes

WORKOUT STRATEGY & FLOW:
These amraps are going to go quick!
Burpees: pace out the burpees and focus on consistency here.
Single arm overhead squats: 5 reps per arm here. If you don't have the mobility, sub 10 goblet squats.
Alternating single arm dumbbell squat snatch: aim to keep these unbroken. If you don't have the mobility for the squat snatch, sub 10 alternating dumbbell snatches (all the way to the floor each rep for the substitution).

Accessories

3 sets:
10 Pistol Squats or Pistol Progressions R/L
10 Bird Dog R/L
1:00 Wall Sit Hold

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