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:

Rest

3 Days Per Week:

Rest

4 Days Per Week:

4 rounds for time of:

5 Dumbbell plank row each arm

10 Dumbbell biceps curls to overhead press

10 Suspended row or Lat pull-down

10 Kettlebell/Dumbbell Explosive Deadlift

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

Step-ups for 60 seconds

Lying leg raises for 60 seconds (lie flat on the ground, hands at your sides, and raise your straight legs until perpendicular with the ground; lower and then repeat)

Jump squat for 60 seconds

34U34 Main Promo