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: The Donny

THE DONNY

Going as fast as is safely possible, complete 21 reps of each movement, then 15 reps, then 9 reps.

Handstand Push-ups
Knees to Elbows (per side)
Sit-ups

Want to kick the intensity up a notch? Do the knees to elbows from a pull-up bar so both knees touch both elbows at the same time.

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

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