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) Front Squats onto Box — 3 sets of 5 reps

A2) Low Incline Dumbbell Press — 3 sets of 8 reps

B1) 1-Legged Dumbbell Romanian Deadlift — 3 sets of 6 reps per leg

B2) Yoga Push-up — 3 sets of 6-8 reps

C1) 2-Point Dumbbell Row — 3 sets of 8 reps per arm

C2) Bowler Squat — 3 sets of 8 reps per leg

D1) Band Pallof Press Alphabet — 2 sets per side

(write the alphabet!)

D2) Feet Elevated Warrior Lunge Stretch — 2 sets of 30 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:

A1) Front Squats onto Box — 3 sets of 5 reps

A2) Low Incline Dumbbell Press — 3 sets of 8 reps

B1) 1-Legged Dumbbell Romanian Deadlift — 3 sets of 6 reps per leg

B2) 2-Point Dumbbell Row — 3 sets of 8 reps per arm

C1) Farmer's Walk — 3 sets of 2 trips

(1 trip = 30 yards)

C2) Half-Kneeling Pallof Press — 3 sets of 10 reps per side

D1) Cat/Cow Stretch — 2 set sof  8 reps

D2) Feet Elevated Warrior Lunge Stretch — 2 sets of 30 seconds per leg

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

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) Back Squats — 4 sets of 5 reps

A2) Single Leg Supine Bridge — 3 sets of 8 reps per leg (just 3 sets!)

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

B2) Prone Plank to Side Plank Transitions — 3 sets of 5 reps per side

C1) Natural Glute Ham Raise — 3 sets of 6 reps

C2) Kneeling Pallof Press — 3 sets of 8 reps per side

D) Dumbbell Complex: Do a Romanian Deadlift into a bent-over row, followed by a squat into a push press and then end with a reverse lunge. Complete 5 sets of the complex total with 2 minutes rest in between each set.

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