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:

GWOD Warm-up “Lite” (for the full 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) Dumbbell Goblet Squat to Box — 4 sets of 8 reps
A2) Push-Up — 3 sets of 8 to 10 reps
(do knee push-ups if you cannot do full push-ups for more than 3 reps)

B1) Dumbbell Step-Ups — 3 sets of 8 reps (per leg)
(choose a box  or bench that puts the leg at a 90 degree angle)
B2) Stability Ball Rollout — 3 sets of 8 to 10 reps

C1) Seated Cable Row, Neutral Grip — 3 sets of 10 reps
(“neutral grip” means the hands are facing each other while the exercise is performed — read below for some pro grip tips from Coach Dan!)
C2) Side Plank — 3 sets of 20 seconds per side

D1) Cable External Rotation, 90 degrees — 1 set of 8 per arm
D2) Wall Hip Flexor Stretch — 20 seconds per leg

E) (Optional) 15-20 Minutes Steady-State Cardio OR 10 Minutes Bike Intervals, 15 seconds sprint followed by 45 seconds recovery

3 Times Per Week:

Same as 2 time/week workout

4 Times Per Week:

GWOD Warm-up “Lite” (for the full 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) Front Box Squats — 4 sets of 6 reps
A2) Wall Hip Flexor Mobilization — 3 sets of 8 reps per leg

B1) Dumbbell Reverse Lunge — 3 sets of 8 reps per leg
B2) Stability Ball Rollout — 3 sets of 10 reps

C1) Pull-through — 3 sets of 10 reps
C2) Side Plank — 3 sets of 20 seconds per side

D1) Side Lying Clams — 2 sets of 10 per leg
D2) Supine Bridge — 2 sets of 10

E) 10 minutes of bike intervals, 15 seconds sprint followed by 45 seconds recovery