INGUZ Fitness + Nutrition
GYMNASTIC SKILL WORK
2 Sets:
3 Reps of 2-for-1 Kipping Pull-Ups or 3 Kip Swings + 2 Dynamic Kip Swings
* 2-for-1 = 2 Kip Swing + 1 Pull-Up
* Rest as needed between sets.
Then…
2 Sets:
3 Reps of 2-for-1 Kipping Chest to Bars or 2 Dynamic Kip Swings + 2 Half Pull-Ups
* Rest as needed between sets.
Then…
2 Sets:
2 Hips to Rig + 1 Bar Muscle Up or 3 Dynamic Kip Swings + 3-5 Jumping Pull-Ups
* Rest as needed between sets.
INGUZ WOD
“On Repeat”
2 Rounds for Time:
30/20 Calorie Bike, 35/25 Calorie Row, or 400 Meter Run
21 Pull-Ups
20/15 Calorie Bike, 25/20 Calorie Row, or 300 Meter Run
15 Chest to Bars
15/12 Calorie Bike, 20/15 Calorie Row, or 200 Meter Run
9 Bar Muscle-Ups
* Rest 2:00 between sets
* Score is slowest round
* There is a 20 minute time cap.
MOVE 45
TABATA
:20 Work :10 Rest for 8 Rounds
Wall Sit
Shoulder Taps
Forearm Plank
Jumping Jacks
* Rest 1 minute between each movement.
