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 Days Per Week:

5 rounds for time of

10 Kettlebell/Dumbbell goblet squat
10 lateral step-up (each leg)
5 alternate lunge (each leg)

Rest 3-4 minutes, then:

3 rounds for time of:

Maximum repetition push-up
10 Dumbbell floor-to-shelf (each side)
20 Sit-up

4 Days Per Week:

Same as 3 day per week program

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