Gude Workout

Warm up 4 rounds:

2 Yoga Worms

1:00 Plank Hold


Then complete one of the following options-

Option 1 > 3 Months:

AMRAP in 20 minutes (As Many Rounds as Safely Possible)

10 Burpees

200 m Run/Row

10 Pullups

200 m Run/Row

Option 2 < 3 Months:

AMRAP in 20 minutes (As Many Rounds as Safely Possible)

10 Burpees

200 m Run/Row

10 Pullups/Jumping Pullups

200 m Run/Row

Option 3 < 1 Month:

AMRAP in 10 minutes (As Many Rounds as Safely Possible)

3-5 Burpees

100 m Run/Row

5 Jumping Pullups

100 m Run/Row


Cool Down:

2-3 Yoga Worms

Scorpion Stretches

Child's Pose


Post number of rounds and thoughts to comments


Own your work. It makes a difference.



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