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

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) Dumbbell Goblet Squat — 4 sets of 10 reps

A2) 1-Legged Push-up — 3 sets of 5 reps per leg (just 3 sets!)

B1) Dumbbell Reverse Lunge — 3 sets of 8 reps per leg

B2) Prone Plank Arm March — 3 sets of 8 reps per arm

C1) 1-Arm Standing Cable Row — 3 sets of 10 reps per arm

C2) Dumbbell Suitcase Carry — 3 sets of 2 trips

(1 trip = 25/30 yards)

D1) Band Pull Aparts — 2 sets of 10 reps

D2) Wall Hip Flexor Stretch — 2 sets of 20 seconds per leg

E) (Optional) 15-20 Minutes Steady-State Cardio OR 10 Minutes Bike Intervals, 15 seconds sprint followed by 45 seconds recovery

3 Times Per Week:

Same as 2 time/week workout

4 Times Per Week:

GWOD Warm-up “Lite” (for the full warm-up, check out 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) Front Box Squats — 4 sets of 6 reps

(either use a lower box than last month or eliminate box altogether)

A2) Wall Hip Flexor Mobilization — 3 sets of 8 reps per leg (just 3 sets!)

B1) Single Leg RDL — 3 sets of 8 reps per leg

B2) Barbell Roll Outs — 3 sets of 10 reps

C1) Stability Ball Hamstring Curl — 3 sets of 10 reps

C2) Side Plank — 3 sets of 30 seconds per side

D1) Lateral Band Walk — 2 sets of 10 per leg

D2) Single Leg Supine Bridge — 2 sets of 10

E) 10 minutes of bike intervals, 15 seconds sprint followed by 45 seconds recovery

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