This series of GWODs was designed especially for Greatist by Bodeefit. For more information about the exercises in this workout, or to see video demos of each movement, follow the links below the graphic. Be sure to note the results of your workout so you can track your progress as you go.

Before you tackle this killer workout, try this quick and effective full-body warm-up designed by Bodeefit. It's just five simple moves but hits every major muscle group and gets your heart pumping.

GWOD: The Burner

Going as fast as is safely possible, perform 25 reps of the following movements, then 20 reps, then 15 reps. Be sure to record your time!

Box Jumps (No box? No problem! Use a step, ledge, or bench!)
Knees to Elbows
Dips

Want to kick up the intensity? Complete the knees-to-elbows on a pull-up bar — just hang from the bar and pull your knees as close your elbows as you can.

Don't forget to check back tomorrow for a totally new (but equally awesome) GWOD!
ACE LogoThis article is brought to you in partnership with the American Council on Exercise® (ACE ®), the largest nonprofit health and fitness organization in the world. In addition to providing NCCA-accredited certifications for Personal Trainers, Group Fitness Instructors, Health Coaches, and Advanced Health and Fitness Specialists, ACE serves as ‘America’s Authority on Fitness’ and protects the public from unsafe and ineffective products, programs and trends.
34U34 Movement Promo