Hey, GWOD-ers, we're nearing the end of this strength-based cycle programmed by Rog Law and Nia Shanks.

Starting today and through the coming week, feel free to add in 15-20 minutes of interval runs, cycling, or rowing after the strength portion or on 1-2 rest days per week. We'll be gradually ramping up conditioning starting in a week and a half!

Got questions? Email us at gwod [at] greatist.com!

For a warm-up, we recommend a few minutes of foam rolling followed by:

Wall Ankle Mobilization: 8 reps per leg
Wall Hip Flexor Mobilization: 8 reps per leg
Scapular Wall Slides: 10 reps
Split Stance Adductor Mobilization: 8 reps per leg
Quadruped Extension-Rotation: 8 reps per side
Supine Bridge: 10 reps
Pullback Buttkicks: 5 reps per leg
High Knee Walk: 5 reps per leg

2 days/week:

Rest

3 days/week:
1) Rack pull 4 sets if 5 reps


2A) Push-up 4 sets of 6
2B) 1 arm dumbbell row 4 sets of 6

3A) Dumbbell lateral raise 3 sets of 10-12 (don't worry about going heavy on this one)
3B) Reverse crunch 3 sets of 10-12 reps

4 days/week:
1) Chin-up or assisted chin-up 3 sets of as many as possible

Circuit: set the clock for 15 minutes and repeat the following circuit as many times as possible, taking as little rest as necessary.

2A) Barbell Romanian Deadlift – 5 reps
2B) Mountain Climbers – 15 reps each leg
2C) Single Leg Hip Thrust – 10 reps each leg

Enjoy your GWOD? Why not track your workout?! Below are two great tracking options:

Track on WeightTraining.com with just 1 click, and check out the WeightTraining Greatist Group: 2 day program | 3 day program | 4 day program

Track on Fitocracy.com and post about your awesomeness on the Greatist Group!

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