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:

5 rounds for time of:

5 Chin-up or suspended row
5 Lateral step-up each leg
10 Triceps bench dip
10 Superman back extension

Rest 3-4 minutes, then 4 rounds spending 30 seconds on each exercise:

Box jump (12-20 inches, step down carefully after each rep)
Leg raise
Mountain climber
Russian twist
Jump squat

Rest up to 60 seconds between sets

3 Days Per Week:


4 Days Per Week:

5 rounds, superset:

5 Dumbbell or Barbell overhead press
5 Dumbbell or Barbell explosive deadlift pull

Rest up to 45 seconds between rounds

Rest 3-4 minutes, then 4 rounds not for time of:

12 Dumbbell bench press
12 Dumbbell bent over row

Rest 3-4 minutes, then 3 rounds not for time of:

8 Dumbbell man/lady-maker
12 Dumbbell/Kettlebell swing
12 Russian twist 

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