This week, we've got some fun new types of GWODs from Joe Vennare and company over at Hybrid Athlete and Race Day Domination. If you're new to circuits like these, feel free to take them slow at first and/or scale back the number of movements (for example, instead of completing 20 squats per round, try 15 or 10 if you're unsure).

Most importantly, have fun! These are meant to be challenging, but not impossible.

2 Days Per Week:


3 Days Per Week:

As many rounds as possible in 15 minutes of:

5 Box jumps (pick a height that's easily manageable, likely 15-20 inches, making sure to step down carefully from each rep)
10 Push-ups
15 Dumbbell Rows
20 Bodyweight Squats

Rest 4-5 minutes, then:

3 rounds as fast as possible of:

5 Hanging Knee Raise
Plank Walk Out
Bird-dogs (5each side)

4 Days Per Week:

Start with 10 minutes of easy jogging, either outside or on the treadmill.

Rest 2-3 minutes, then for time:

Run for 5 minutes (either outside or on the treadmill at a moderate pace)
25 Dumbbell Thruster (full squats!)
Run for 5 minutes
25 Jump Squats
Run for 5 minutes
25 Dumbbell Squat + Biceps Curl + Overhead Press (perform all three movements; that's one rep)
Run for 5 minutes
25 Push-up

(Looking for an extra challenge? Repeat the above twice!)

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