This month, we've got some fun new types of GWODs from Joe Vennare and company over at Hybrid Athlete. 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:

Rest

3 Days Per Week:

After warming up, complete 3 rounds of (with 30-60 seconds rest in between rounds):

8 Dumbbell shoulder press (go heavy!)

8 Dumbbell upright row

Rest 3-4 minutes, then complete 3 rounds of (with 30-60 seconds rest in between rounds):

8 Lat pull-downs or assisted pull-up

8 Dumbbell single-arm row

Rest 3-4 minutes, then complete 3 rounds of (with 30-60 seconds rest in between rounds):

10 Dumbbell hammer curl

10 Triceps bench dip

Rest 3-4 minutes, then complete 2 rounds for time of:

12 Leg raise

Side-plank right @ 30-60 seconds

Side-plank left @ 30-60 seconds

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

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