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) 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 Pulldown — 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

4 Times Per Week:

Rest

*Dumbbell Romanian Deadlift tips from Coach Tony:

  1. Keep your knees soft throughout the lift — make sure to not lock them out.
  2. Push the hips back as you lower the dumbbells in front of you, keeping the dumbbells as close to you as possible
  3. Only go down a little past knee level — keeping a straight back and strong spine is more important than going very deep on this movement, especially when starting off.

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