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:


3 Times Per Week:


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) Bench Press — 3 sets of 5 reps
A2) Quadruped Extension-Rotation — 3 sets of 8 reps per side

B1) Low Incline Dumbbell Press — 2 sets of 8 reps
B2) Seated Cable Row, Neutral Grip — 2 sets of 10 reps
(“neutral grip” means the hands are facing each other while the exercise is performed)

C1) Face Pull — 3 sets of 10 reps
C2) 1-Arm Dumbbell Suitcase Carry — 3 sets of 2 trips
(1  trip = 25/30 yards)

D1) Side Lying External Rotation — 2 sets of 10 reps per arm
D2) T-Spine Extension (off foam roller) — 2 sets of 20 seconds

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