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:

3 rounds for time of:

10 Incline push-up

10 Lateral lunge (each leg)

10 Decline push-up

10 Tip over (each leg)

Rest 3-4 minutes, then 5 rounds for time of:

6 Dumbbell plank row each arm (get into a push-up plank position and perform alternating rows)

12 Dumbbell deadlift high-pull

6 Dumbbell half-moon (each direction)

12 Sit-up 

3 Days Per Week:

Same as 2 day per week programming

4 Days Per Week:

Same as 2 and 3 day per week programming


Take on too much in the New Year?

We'll make crushing your goals a whole lot easier by sending you a healthyish idea you can do every day.
Sign up to get healthy ideas
via Facebook Messenger

Sign up for a daily healthyish text message

Status Available in the U.S. and Canada only. Clicking "SIGN UP" means you would like to receive text messages from Greatist. Msg & Data rate many apply. Text STOP to cancel or HELP for help.