INGUZ Fitness + Nutrition
SKILL WORK
Gymnastics Strength Work:
6 Minute EMOM:
MIN 1 – 5-7 Kip Swings
MIN 2 – 3-5 Strict Pull-Ups
Gymnastics Drills:
5 Low Ring Transitions
5 Banded Low Ring Transitions
Gymnastics Skill Work:
3 Sets:
Choose one of the following…
Option 1:
1 High Ring Transitions (finish in catch position w/o press out) + 1 Muscle-Up
Or…
Option 2:
1 Kip Swing + 2 Pausing Kipping Pull-Ups (pause for :01 with chin above the bar)
INGUZ WOD
“Put A Ring On It”
18 Minute AMRAP:
40 Double Unders
20 Alternating V-Ups
10 Dumbbell Farmer Box Step-Ups (50/35#)
Every 1:30 including 0:00 complete 1 Burpee Ring Muscle-Up
*Post rounds and reps completed to the whiteboard.
ACCESSORY WORK
“Chad”
For Quality:
400/300 Alternating Box Step-Ups (20″)
MOVE 45
AMRAP 15
45 Single Unders
20 Bicycle Crunch
10 KB Swings
Core Finisher:
Double Tabata
Plank Up/Downs
Forearm Plank
*Complete 8 rounds of movement 1 before moving on to movement 2.
