New to GWODs? Start by reading our FAQ and picking the program — 2, 3, or 4 days per week — that's right for you!

2 Times Per Week:

Rest

3 Times Per Week:

GWOD Warm-up “Lite” (for the warm-up, check out our FAQ)

(Perform the paired exercises as supersets. For example, perform 1 set of A1, then casually walk to the station for A2, perform that set, then rest 60-90 seconds)

A1) Pull-up OR Assisted Pull-up OR Lat Pull-down — 3 sets of 8 reps

(From Coach Jon: "If you don't have access to an assisted pull up machine, get your training partner to assist the up phase of the pull up. Get them to not help on the down phase as you will be strong enough to lower your self.")

A2) Stability Ball Hamstring Curl — 3 sets of 8 reps

B1) Cable Anti-Rotation Hold — 3 sets of twenty seconds per side

B2) Incline Dumbbell Bench Press — 2 sets of 8 to 10 reps

C1) Face Pull — 3 sets of 10 reps

C2) 1-legged Supine Bridge — 3 sets of 8 reps per leg

D) Seated DB External Rotation — 10 per arm followed immediately by 90/90 stretch (20 seconds per leg)

E) (Optional) Whatever you picked Wednesday, perform the opposite today: 15-20 Minutes Steady-State Cardio OR 10 Minutes Bike Intervals, 10 seconds sprint followed by 50 seconds recover

4 Times Per Week:

GWOD Warm-up “Lite” (for the warm-up, check out our FAQ)

(Perform the paired exercises as supersets. For example, perform 1 set of A1, then casually walk to the station for A2, perform that set, then rest 60-90 seconds)

A1) Pull-up or Assisted Pull-up — 3 sets of 5 reps

A2) 1-arm Dumbbell Military Press — 2 sets of 6 reps per arm

B1) Push-ups — 2 sets of 8 reps

(want to make these more challenging? add resistance with a band!)

B2) Chest Supported Row — 2 sets of 10 reps

C1) 1-arm Standing Cable Row — 2 sets of 8 reps per arm

C2) Low to High Diagonal Lifts with Plate — 2 sets of 8 reps per side

D) Cable External Rotation, 90 degrees — 2 sets of 8 reps per arm

E) (Optional) 10-15 minutes of steady state cardio

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