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:

A1) Rack Pulls (Knee Height) — 3 sets of 6 reps

A2) Close Grip Bench Press — 2 sets of 8 reps (just 2 sets!)

B1) Assisted Chin-up/Eccentric Chin-up — 3 sets of 5 reps

(Note: if unable to perform assisted or eccentric chin-up, perform lat pulldowns for 3 sets of 10)

B2) 1-Legged Hip Thrusts (upper back on bench) — 3 sets of 5 reps

C1) Single Leg Stability Ball Hamstring Curl — 3 sets of 6 reps per leg

C2) Half Kneeling Cable Lift — 3 sets of 8 reps per side

D1) Band Pull Aparts — 2 sets of 10 reps

D2) Yoga Plex — 5 reps per leg

E) Whatever cardio you picked on Monday, perform the other alternative.

4 Times Per Week:

Rest

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