Welcome to the cycle of GWODs programmed by Joe Vennare! Joe is bringing you the next week of workouts, and we're excited to hear what you think. Have any questions or comments? Drop us a line: gwod [at] greatist.com!

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If you're new to circuits like these, feel free to take them slow at first, or scale back the number of prescribed movements (for example, if completing 20 squats per round seems like too much, try 15 or 10).

IF YOU WORK OUT 2 or 4 DAYS PER WEEK

Rest.

IF YOU WORK OUT 3 DAYS A WEEK

4 rounds of the following circuit. Rest up to one minute (but as little as possible) between each round:

12 Bodyweight squats
24 Russian twists
12 Lunge (each leg)
24 In and out
Squat hold for 30 seconds

Rest 3-4 minutes, then perform the following interval workout on a treadmill or a track: 30 seconds of sprinting, 60 seconds of jogging or walking, for 10 rounds (or 15 minutes).

Cool down and stretch.

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