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.

Greatist Workout of the Day: Morning Joe


Complete as many rounds of the following circuit as possible in 14 minutes:

10 Hand Release Push-Ups
Wall Sit (30 seconds)
10 Burpee Box Jumps

Want to kick the intensity up a notch? Do explosive push-ups instead of hand release push-ups, and make sure your hips are parallel with your knees on the wall sits!

Don't forget to check back tomorrow for a totally new (but equally awesome) GWOD!

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