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: Dirty Dozen

Dirty Dozen

Complete as many rounds of the following circuit as is safely possible in 12 minutes.

12 Squats
12 Burpees
30-second Push-Up Hold

Want to kick the intensity up a notch? Substitute goblet squats for bodyweight squats!

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