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 Per Week:


3 Days Per Week:


4 Days Per Week:

5 rounds with 90 seconds rest of:

Pull-up for max reps


4 rounds with 90 seconds rest of:

12 Suspended row/lat pull-down

Rest 3-4 minutes, then 4 rounds for time:

12 Dumbbell biceps curl – to – press

12 Dumbbell suitcase deadlift (hold a dumbbell in one hand to your side and perform a deadlift, keeping your shoulders balanced and even throughout the movement)
12 Dumbbell row
Rest up to 60 seconds and repeat


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