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 aWeek:


3 Days a Week:

4 rounds for time of:

10 Dumbbell Thrusters
10 DB Plank Rows
10 Kettlebell/Dumbbell Deadlift High-Pulls
10 Triceps Dips

Rest 3 to 4 minutes, then complete 3 rounds for time of:

6 Hanging Knee Raises
6 Alternating Lunges (per side)
12 DB Half-Moons

4 Days a Week:

5 Dive-Bomber Push-Ups
10 Squats
15 Alternating Lunges (per side)

Rest 3 to 4 minutes, then complete 5 rounds of the circuit below, doing each exercise for 30 seconds:

Lying Leg Raises
Jump Squats
Hanging Knee Raises
Russian TwistsRest (up to 60 seconds)

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