New to GWODs? Start by reading our FAQ and picking the program — 2, 3, or 4 days per week — that's right for you!

And if you've been following GWODs, we'd love to hear from you! Drop us a line at gwod [at] greatist.com with your thoughts.

2 Times Per Week:

GWOD Warm-up (check it out in our FAQ!)

(Perform the paired exercises as supersets. For example, perform 1 set of A1, then casually walk to the station for A2, perform that set, then rest 60-90 seconds)

A1) Rack Pulls (Knee Height) — 3 sets of 6 reps
A2) Close Grip Bench Press — 2 sets of 8 reps (just 2 sets!)

B1) Assisted Chin-up/Eccentric Chin-up — 3 sets of 5 reps
(Note: if unable to perform assisted or eccentric chin-up, perform lat pulldowns for 3 sets of 10)
B2) 1-Legged Hip Thrusts (upper back on bench) — 3 sets of 5 reps

C1) Single Leg Stability Ball Hamstring Curl — 3 sets of 6 reps per leg
C2) Half Kneeling Cable Lift — 3 sets of 8 reps per side

D1) Band Pull Aparts — 2 sets of 10 reps
D2) Yoga Plex — 5 reps per leg

E) Whatever cardio you picked on Monday, perform the other alternative.

3 Times Per Week:

Rest

4 Times Per Week:

GWOD Warm-up (check it out in our FAQ!)
(Perform the paired exercises as supersets. For example, perform 1 set of A1, then casually walk to the station for A2, perform that set, then rest 60-90 seconds)

A1) Rack Pulls (Mid-Shin Height, lower than last week) — 3 sets of 8 reps
A2) Yoga Plex — 3 sets of 5 reps per side

B1) Dumbbell Split Squat — 3 sets of 8 reps per leg
B2) Half-Kneeling Pallof Press — 3 sets of 10 reps per side

C1) Hip Thrusts (upper back on bench) — 2 sets of 10 reps
C2) Cable Lift (standing) — 3 sets of 8 reps side

D) Barbell Back Squats — 1 sets of 15 reps (just one set!)
(use just 50-60 percent of your approximate one-rep max, squat at least to parallel or below, keep your weight on your heels throughout the lift)

E) (Optional) 10-15 minutes of steady state cardio of your choice

34U34 Movement Promo