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GWOD
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:
Complete 4 circuits of the following, doing 10 reps per exercise before moving on to the next one. Complete as quickly as possible while maintaining good form.
1A) Reverse lunge (bodyweight, barbell on back, or dumbbells in hand)
1B) 1 arm dumbbell push press
1C) Inverted row
Rest 3-4 minutes, then complete:
2A) Push-ups 3 sets of 10-12 reps
2B) Back extensions 3 sets of 10-12 reps
4 days/week:
Rest
Enjoy your GWOD? Why not track your workout?! Below are two great tracking options:
Track on WeightTraining.com with just 1 click, and check out the WeightTraining Greatist Group: 2 day program | 3 day program | 4 day program
Track on Fitocracy.com and post about your awesomeness on the Greatist Group!
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:
Rest
4 days/week:
1) Barbell Bench Press 4 sets of 8
Circuit: Set the clock for 15 minutes and repeat the below circuit as many times as possible, taking as little rest as necessary.
2A) Dumbbell Goblet Squat with 3 second pause at the bottom 5 reps
2B) Jumping Jacks 10 reps
2C) Single Leg RDL 5 reps per leg
Enjoy your GWOD? Why not track your workout?! Below are two great tracking options:
Track on WeightTraining.com with just 1 click, and check out the WeightTraining Greatist Group: 2 day program | 3 day program | 4 day program
Track on Fitocracy.com and post about your awesomeness on the Greatist Group!
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) Goblet squat 4 sets of 8
1B) Chin-up or assisted chin-up 4 sets of 6
2A) Single leg RDL 4 sets of 8 (each leg)
2B) Push-up 4 sets of 8
3A) Facepull 3 sets of between 12-15
3B) Reverse crunch 3 sets of between 12-15
3 days/week:
Complete 5 rounds of the following circuit, performing 5 reps per exercise before moving on to the next movement. Weights should be moderate (start with weights you're confident you can perform at least 10 reps with using good form).
1A) Back Squat
1B) Chin-up
1C) 1 arm dumbbell bench press
Afterwards, rest 3-4 minutes and perform the following:
2A) Single leg RDL 3 sets of 10
2B) Facepull 3 sets of 10
4 days/week:
1) Barbell Front Squat 5 sets of 6
2A) 1 Arm Dumbbell Row 5 sets of 8 (each arm)
2B) 1 Arm Dumbbell Overhead Press (neutral grip) 5 sets of 8 each arm
3A) Dumbbell Hammer Curls 3 sets of 15-20
3B) Rope Tricep Pushdowns 3 sets of 15-20
Enjoy your GWOD? Why not track your workout?! Below are two great tracking options:
Track on WeightTraining.com with just 1 click, and check out the WeightTraining Greatist Group: 2 day program | 3 day program | 4 day program
Track on Fitocracy.com and post about your awesomeness on the Greatist Group!
Hey, GWOD-ers, we're nearing the end of this strength-based cycle programmed by Rog Law and Nia Shanks.
Starting today and through the coming week, feel free to add in 15-20 minutes of interval runs, cycling, or rowing after the strength portion or on 1-2 rest days per week. We'll be gradually ramping up conditioning starting in a week and a half!
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) Rack pull 4 sets if 5 reps
2A) Push-up 4 sets of 6
2B) 1 arm dumbbell row 4 sets of 6
3A) Dumbbell lateral raise 3 sets of 10-12 (don't worry about going heavy on this one)
3B) Reverse crunch 3 sets of 10-12 reps
4 days/week:
1) Chin-up or assisted chin-up 3 sets of as many as possible
Circuit: set the clock for 15 minutes and repeat the following circuit as many times as possible, taking as little rest as necessary.
2A) Barbell Romanian Deadlift – 5 reps
2B) Mountain Climbers – 15 reps each leg
2C) Single Leg Hip Thrust – 10 reps each leg
Enjoy your GWOD? Why not track your workout?! Below are two great tracking options:
Track on WeightTraining.com with just 1 click, and check out the WeightTraining Greatist Group: 2 day program | 3 day program | 4 day program
Track on Fitocracy.com and post about your awesomeness on the Greatist Group!
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) Rack pull 4 sets if 5 reps
2A) Push-up 4 sets of 6
2B) 1 arm dumbbell row 4 sets of 6
3A) Dumbbell lateral raise 3 sets of 10-12 (don't worry about going heavy on this one)
3B) Reverse crunch 3 sets of 10-12 reps
3 days/week:
Rest
4 days/week:
1) Barbell Deadlift 4 sets of 10
2A) Alternating Dumbbell Bench Press 4 sets of 10 each arm
2B) Standing 1 Arm Cable Row 4 sets of 12 each arm
3A) Dumbbell Push Press 3 sets of 15
3B) Stability Ball Pot Stirs 3 sets of 45-60 sec
Enjoy your GWOD? Why not track your workout?! Below are two great tracking options:
Track on WeightTraining.com with just 1 click, and check out the WeightTraining Greatist Group: 2 day program | 3 day program | 4 day program
Track on Fitocracy.com and post about your awesomeness on the Greatist Group!
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:
Complete 4 circuits of the following, doing 10 reps per exercise before moving on to the next one. Complete as quickly as possible while maintaining good form.
1A) Reverse lunge (bodyweight, barbell on back, or dumbbells in hand)
1B) 1 arm dumbbell push press
1C) Inverted row
Rest 3-4 minutes, then complete:
2A) Push-ups 3 sets of 10-12 reps
2B) Back extensions 3 sets of 10-12 reps
4 days/week:
Rest
Enjoy your GWOD? Why not track your workout?! Below are two great tracking options:
Track on WeightTraining.com with just 1 click, and check out the WeightTraining Greatist Group: 2 day program | 3 day program | 4 day program
Track on Fitocracy.com and post about your awesomeness on the Greatist Group!
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