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 full warm-up, check out our FAQ)

Supine Bridge: 10 reps

Quadruped Extension-Rotation: 8 reps per side

High Knee Walk: 5 reps per leg

Scapular Wall Slides: 10 reps

Wall Ankle Mobilization: 8 reps per leg

(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

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 full warm-up, check out our FAQ)

Supine Bridge: 10 reps

Quadruped Extension-Rotation: 8 reps per side

High Knee Walk: 5 reps per leg

Scapular Wall Slides: 10 reps

Wall Ankle Mobilization: 8 reps per leg

(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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