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
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
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: