This series of GWODs was designed exclusively for Greatist by Bodeefit. For more information about the exercises in this workout, or to see video demos of each movement, follow the links below the graphic. Be sure to note the results of your workout so you can track your progress as you go.

Before you tackle this workout, try this quick and effective full-body warm-up. It's just five simple moves but hits every major muscle group and gets your heart pumping.

Workout of the Day: The Greatist Grinder


Going as fast as is safely possible, complete as many rounds of the following circuit as you can in 20 minutes.

10 Burpees
15 High Knees (per knee)
20-second Push-Up Hold

Want to kick the intensity up a notch? Go faster! And don't forget to check back tomorrow for a totally new (but equally awesome) GWOD!

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