ICT WORKOUT 1

RESOURCES

  • Never Gymless, page 205
  • Exercise List, page 232

NO EQUIPMENT VERSION

4 Rounds

FIRST ROUND

  • Burpees x 60 Sec
  • Body Slides x 60 sec
  • Squats x 60 sec
  • Pushups x 60 sec

SECOND ROUND

  • Burpees x 45 Sec
  • Body Slides x 45 sec
  • Squats x 45 sec
  • Pushups x 45 sec

THIRD ROUND

  • Burpees x 30 Sec
  • Body Slides x 30 sec
  • Squats x 30 sec
  • Pushups x 30 sec

FOURTH ROUND

  • Burpees x 15 Sec
  • Body Slides x 15 sec
  • Squats x 15 sec
  • Pushups x 15 sec

*Move from one movement to the next and from one round to the next. There is no rest.

MINIMAL EQUIPMENT VERSION

AQAP

4 Rounds

FIRST ROUND

  • Burpees x 60 Sec
  • Pullups x 60 sec
  • Squats x 60 sec
  • MB Slams x 60 sec

SECOND ROUND

  • Burpees x 45 Sec
  • Pullups x 45 sec
  • Squats x 45 sec
  • MB Slams x 45 sec

THIRD ROUND

  • Burpees x 30 Sec
  • Pullups x 30 sec
  • Squats x 30 sec
  • MB Slams x 30 sec

FOURTH ROUND

  • Burpees x 15 Sec
  • Pullups x 15 sec
  • Squats x 15 sec
  • MB Slams x 15 sec

*Move from one movement to the next and from one round to the next. There is no rest.

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