Hey, GWOD-ers, welcome to the new cycle of GWODs! This fun, strength-based cycle is programmed by Rog Law and Nia Shanks, two of the best and brightest in the training game. Got questions? Email us at gwod [at] greatist.com!

For a warm-up, we recommend a few minutes of foam rolling followed by:

Wall Ankle Mobilization: 8 reps per leg
Wall Hip Flexor Mobilization: 8 reps per leg
Scapular Wall Slides: 10 reps
Split Stance Adductor Mobilization: 8 reps per leg
Quadruped Extension-Rotation: 8 reps per side
Supine Bridge: 10 reps
Pullback Buttkicks: 5 reps per leg
High Knee Walk: 5 reps per leg

2 days/week:


3 days/week:


4 days/week:

A1) Push-up 3x6, 1x10
A2) Inverted Row 3x8, 1x12

B1) 1 Arm Dumbbell Push Press 5x5
B2) Neutral Grip Pull-up 5x5 (palms facing each outer)

C) 5 Minutes Optional Isolation Work (isolation exercises like curls, triceps extensions, lateral raises)

Enjoy your GWOD? Why not track your workout?! Below are two great tracking options:

Track on WeightTraining.com: 2 day program | 3 day program | 4 day program

Track on Fitocracy.com and post about your awesomeness on the Greatist Group!

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