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)

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) Dumbbell Goblet Squat to Box — 3 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 — 2 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 15 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, 10 seconds sprint followed by 50 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)

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) Front Box Squats — 3 sets of 6 reps

A2) Wall Hip Flexor Mobilization — 3 sets of 8 reps per leg

B1) Dumbbell Reverse Lunge — 2 sets of 8 reps per leg

B2) Stability Ball Rollout — 2 sets of 10 reps

C1) Pull-through — 3 sets of 10 reps

C2) Side Plank — 3 sets of 15 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, 10 seconds sprint followed by 50 seconds recovery

*From Coach Dan: One of the simplest and most effective ways of altering the level of difficulty and muscle recruitment of any exercise is to vary your grip. A neutral grip occurs when your palms face each other. It is a great grip choice for many exercises as it allows for a full range of motion on both pulls and presses and places less stress on the shoulder joint.

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