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) Bench Press — 3 sets of 8 reps
(use a spotter for safety!)
A2) Dumbbell Romanian Deadlift — 3 sets of 8 reps
(see bottom of post for tips from Coach Tony!)

B1) Dumbbell Split Squats — 2 sets of 8 to 10 reps
B2) Standing Single Arm Cable Row — 3 sets of 8 reps per side

C1) Seated Lat Pull-down — 3 sets of 10 reps
C2) Pallof Press — 3 sets of 8 reps per side

D1) Side Lying External Rotation — 2 sets of 10 reps per arm
D2) Lateral Lunge/Adductor Stretch 2 sets of 10 seconds per leg

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

3 Times Per Week:

Rest

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) Rack Pulls (Knee Height) — 3 sets of 8 reps
A2) Yoga Plex — 3 sets of 5 reps per side

B1) Dumbbell Step-ups — 2 sets of 8 reps per leg
(choose a box that's high enough so that your thigh is parallel to the ground before stepping up)
B2) Pallof Press — 2 sets of 10 per side

C1) 1-legged Hip Thrusts (upper back on bench) — 2 sets of 10 per leg
C2) Cable Woodchop (chest height) — 3 sets of 8 per side

D) Dumbbell Goblet Squat — 2 sets of 10 reps

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