INGUZ Fitness + Nutrition
INGUZ WOD
“Lead Foot”
4 Minute AMRAP:
27/21 Calorie Row or 21/15 Calorie Bike
27 Burpees
27 Chest to Bar Pull-ups
Rest 4 Minutes…
4 Minute AMRAP:
21/15 Calorie Row or 15/12 Calorie Bike
21 Burpees
21 Toes to Bar
Rest 4 Minutes…
4 Minute AMRAP:
15/9 Calorie Row or 12/9 Calorie Bike
15 Burpees
15 Pull-ups
* Post rounds and reps completed for each round separately to the whiteboard.
HOME GYM
AMRAP 4:
400 Meter Run
Max Burpee Pull-ups (or Burpees)
Rest 4 Minutes
AFTER PARTY – Strict Handstand-Push Up Conditioning
For Time:
100% of Max Strict Handstand Push-ups
80% of Max Strict Handstand Push-ups
60% of Max Strict Handstand Push-ups
80% of Max Strict Handstand Push-ups
100% of Max Strict Handstand Push-ups
Rest 1 Minute Between All Sets
MOVE 45
25 Minutes:
1 Minute At Each Station
Station 1: Shoulder Taps
Station 2: Abmat Sit-ups
Station 3: Air Squat
Station 4: Jump Rope
Station 5: REST
