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 DAYS PER 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.

if you work out 3 days a week

Rest.

If you work out 4 days a week

5 supersets of each (perform a set of the first exercise, then a set of the second exercise, then rest up to 60 seconds. Repeat each "superset" 4 times for a total of 5 supersets):

5 Dumbbell or Barbell Bench Press
5 Dumbbell or Barbell Bent Over Row

4 of supersets of each (perform a set of the first exercise, then a set of the second exercise, then rest up to 60 seconds. Repeat 3 times for a total of 4 supersets):

12 Dumbbell or Barbell Overhead Press
12 Dumbbell or Barbell Deadlift High Pull (perform a deadlift and pull explosively at the top)

3 rounds with as little rest as possible:

8 Dumbbell "man-maker" (also called lady makers!)
12 Dumbbell/Kettlebell swing
12 Russian twist

Cool down and stretch.

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