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 (check it out in our FAQ!)

(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
(From Coach Jon: The wider your stance in the Pallof Press, the easier the exercise will be — narrow your stance to increase the difficulty)

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