GWOD
Hey, GWOD-ers, welcome to the last month of GWODs rom Rog Law and Nia Shanks, two of the best and brightest in the training game!
Got questions? Email us at gwod [at] greatist.com!
For a warm-up, we recommend a few minutes of foam rolling followed by:
Wall Ankle Mobilization: 8 reps per leg
Wall Hip Flexor Mobilization: 8 reps per leg
Scapular Wall Slides: 10 reps
Split Stance Adductor Mobilization: 8 reps per leg
Quadruped Extension-Rotation: 8 reps per side
Supine Bridge: 10 reps
Pullback Buttkicks: 5 reps per leg
High Knee Walk: 5 reps per leg
2 days/week:
Rest
3 days/week:
Rest
4 days/week:
1) Barbell Bench Press 4 sets of 5 (use a spotter, please!)
2A) Dumbbell Reverse Lunge 4 sets of 6 each leg
2B) Stability Ball Plank 3 holds of 30-45 sec
3A) Single Leg Hip Thrust 3 sets of 12-15 each leg
3B) 1 Arm Dumbbell Floor Press 3 sets of 10 each arm
Hey, GWOD-ers, welcome to the new month of GWODs! This strength-based cycle is again programmed by Rog Law and Nia Shanks, two of the best and brightest in the training game.
Got questions? Email us at gwod [at] greatist.com!
For a warm-up, we recommend a few minutes of foam rolling followed by:
Wall Ankle Mobilization: 8 reps per leg
Wall Hip Flexor Mobilization: 8 reps per leg
Scapular Wall Slides: 10 reps
Split Stance Adductor Mobilization: 8 reps per leg
Quadruped Extension-Rotation: 8 reps per side
Supine Bridge: 10 reps
Pullback Buttkicks: 5 reps per leg
High Knee Walk: 5 reps per leg
2 days/week:
1A) Front squat 5 sets of 5
1B) Chin-up or assisted pull-up 5 sets of 5
2A) Single leg hip thrust 4 sets of 8 (each leg)
2B) Push-up (with rings or suspension trainer for an added challenge) 4 sets of 8
3A) Face pull 3 sets of between 12-15
3B) Hanging knee raise 3 sets of as many reps as possible
3 days/week:
1A) Front squat 5 sets of 5
1B) Chin-up or assisted pull-up 5 sets of 5
1C) 1 arm dumbbell bench press 5 sets of 6 each arm
2A) Single leg hip thrust 4 sets of 8 (each leg)
2B) Push-up (with rings or suspension trainer for an added challenge) 4 sets of 8
4 days/week:
1) Barbell Back Squat 4 sets of 10
2A) Dumbbell Chest Supported Row 4 sets of 8
2B) Dumbbell Push Press 3 sets of 10
3) Barbell Curl 3 sets of 10
4) Pushups 3 sets of as many as possible
Hey, GWOD-ers, welcome to the last month of GWODs programmed by Rog Law and Nia Shanks.
Got questions? Email us at gwod [at] greatist.com!
For a warm-up, we recommend a few minutes of foam rolling followed by:
Wall Ankle Mobilization: 8 reps per leg
Wall Hip Flexor Mobilization: 8 reps per leg
Scapular Wall Slides: 10 reps
Split Stance Adductor Mobilization: 8 reps per leg
Quadruped Extension-Rotation: 8 reps per side
Supine Bridge: 10 reps
Pullback Buttkicks: 5 reps per leg
High Knee Walk: 5 reps per leg
2 days/week:
Rest
3 days/week:
1) Trap bar deadlift or sumo deadlift - 5x5
2a) Parallel bar dip or close grip push-up - 3x6, 2x10
2b) Chest supported row or dumbbell row - 3x6, 2x10
3a) Single leg glute bridge* 3 x 10-15
3b) Ab wheel rollout - 3 x as many as possible
4 days/week:
1) Pull ups – 3 x as many as possible
2a) Barbell Romanian Deadlift – 4 x 8
2b) Side Plank – 3 x 30-45 sec each side
3a) Barbell Hip Thrust – 3 x15
3b) Dumbbell Split Squat – 3 x 12 each leg
Hey, GWOD-ers, welcome to the new month of GWODs! This strength-based cycle is again programmed by Rog Law and Nia Shanks, two of the best and brightest in the training game.
Got questions? Email us at gwod [at] greatist.com!
For a warm-up, we recommend a few minutes of foam rolling followed by:
Wall Ankle Mobilization: 8 reps per leg
Wall Hip Flexor Mobilization: 8 reps per leg
Scapular Wall Slides: 10 reps
Split Stance Adductor Mobilization: 8 reps per leg
Quadruped Extension-Rotation: 8 reps per side
Supine Bridge: 10 reps
Pullback Buttkicks: 5 reps per leg
High Knee Walk: 5 reps per leg
2 days/week:
1) Trap bar deadlift 5 sets of 5 reps
2A) Barbell push press 5 sets of 5 reps
2B) Chest supported row 5 sets of 6 reps
2C) Walking dumbbell lunge 3 sets of 8 reps, and 2 sets of 12 reps
3 days/week:
Rest
4 days/week:
1) Barbell Deadlift – 3 x 5
2A) 1 Arm Dumbbell Bench Press – 4 x 6 each arm
2B) Lat Pulldown Machine – Overhand Grip – 4 x 8
3A) Tricep Pushdowns – 3 x 20
3B) 1 Arm Dumbbell Row – 3 x 15 each arm
Hey, GWOD-ers, welcome to the new month of GWODs! This strength-based cycle is again programmed by Rog Law and Nia Shanks, two of the best and brightest in the training game.
Got questions? Email us at gwod [at] greatist.com!
For a warm-up, we recommend a few minutes of foam rolling followed by:
Wall Ankle Mobilization: 8 reps per leg
Wall Hip Flexor Mobilization: 8 reps per leg
Scapular Wall Slides: 10 reps
Split Stance Adductor Mobilization: 8 reps per leg
Quadruped Extension-Rotation: 8 reps per side
Supine Bridge: 10 reps
Pullback Buttkicks: 5 reps per leg
High Knee Walk: 5 reps per leg
2 days/week:
Rest
3 days/week:
1A) Rear foot elevated split squat 2 sets of 8, then 2 sets of 12 each leg
1B) Standing one arm dumbbell shoulder press 2 sets of 8, then 2 sets of 10
1C) Inverted row with rings or suspension trainer 2 sets of 8, then 2 sets of 10-12
2A) Push-up with rings or suspension trainer 2 sets of 8, then 2 sets of 10-12
2B) Kettlebell or Dumbbell swing 4 sets of 10-15
4 days/week:
Rest
Hey, GWOD-ers, welcome to the last month of GWODs rom Rog Law and Nia Shanks, two of the best and brightest in the training game!
Got questions? Email us at gwod [at] greatist.com!
For a warm-up, we recommend a few minutes of foam rolling followed by:
Wall Ankle Mobilization: 8 reps per leg
Wall Hip Flexor Mobilization: 8 reps per leg
Scapular Wall Slides: 10 reps
Split Stance Adductor Mobilization: 8 reps per leg
Quadruped Extension-Rotation: 8 reps per side
Supine Bridge: 10 reps
Pullback Buttkicks: 5 reps per leg
High Knee Walk: 5 reps per leg
2 days/week:
Rest
3 days/week:
Rest
4 days/week:
1) Barbell Bench Press 4 sets of 5 (use a spotter, please!)
2A) Dumbbell Reverse Lunge 4 sets of 6 each leg
2B) Stability Ball Plank 3 holds of 30-45 sec
3A) Single Leg Hip Thrust 3 sets of 12-15 each leg
3B) 1 Arm Dumbbell Floor Press 3 sets of 10 each arm
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