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!

Want more from Joe? Check out his website and Follow him on Twitter!

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

Rest.

If you work out 3 or 4 days a week

Circuit A
Complete 5 rounds with as little rest as possible:

10 Staggered hand push-up (5 per side)
10 Step-up (each leg)
5 Split squat jump (each leg)
5 Tip over (each leg)

Rest 2-4 minutes, then move on to the next circuit.

Circuit B
Complete 3 rounds with as little rest as possible:

10 Dive bomber push-up
20 Lying leg raise
10 Bird-dog (each side)

Cool down and stretch.

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