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:

5 rounds for time of:

10 Staggered hand push-up (alternate each round, placing one hand slightly ahead of the other)
10 Step-up (each leg)
5 Split squat/lunge (each leg)
5 Tip over (each leg)

Rest 3-4 minutes, then 3 round for time of:

10 Dive bomb push-up
20 Lying leg raise
10 Bird-dog (each side)

4 Days Per Week:

5 rounds for time of:

10 Staggered hand push-up (alternate each round, placing one hand slightly ahead of the other)
10 Step-up (each leg)
5 Split squat/lunge (each leg)
Tip over (each leg)

Rest 3-4 minutes, then 3 round for time of:

10 Dive bomb push-up
20 Lying leg raise
10 Bird-dog (each side)

 

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