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:

Rest 

3 Times Per Week:

A1) Pull-up/Assisted Pull-up/Lat Pull-down — 3 sets of 10 reps

(If possible use a neutral grip with the hands facing each other)

A2) Forward Walking Lunge — 3 sets of 8 reps per leg

(To add weight, hold dumbbells in each hand)

B1) Lying Hamstring Curl — 3 sets of 8 to 10 reps

(If your gym doesn't have a lying hamstring curl machine, use a swiss ball illustrated here)

B2) Decline Push-Up — 2 holds of 8 to 10 reps

(Put your feet up on a box or bench)

C1) Chest Supported Dumbbell Row — 3 sets of 10 reps

C2) Reverse Ab Curl — 3 sets of 10-12 reps

(Instead of curling the torso toward the knees, bring the legs up toward the head with the back staying flat on the ground)

D1) Side Lying External Rotation — 2 sets of 10 reps

D2) Standing Wall Ankle Mobility — 2 sets of 20 seconds per leg

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

4 Times Per Week:

A1) Mixed Grip Pull-up — 4 sets of 5 reps

(Alternate under/over hand grip with each set)

A2) Naked Get-Ups — 3 sets of 5 reps per side

(This is a Turkish Get-up with no weight)

B1) Flat Bench Dumbbell Press — 3 sets of 8 reps

B2) Dumbbell Head Supported Row — 3 sets of 10 reps

C1) Dumbbell Bent Over Reverse Fly — 3 sets of 8 reps

(Hold dumbbells in each hand and bend over at the hips, keeping the back straight while performing this movement.)

C2) Standing Cable Anti-Rotation Chop — 3 sets of 10 reps per side

D)  5-10 Minute Arm Finisher: Hammer curls (sets of 8) and tricep push-downs (sets of 8)

(Alternate back and forth between exercises for 5-10 minutes, taking as little rest as possible. Record the number of rounds performed.)

E1) Standing Chin Tucks — 2 sets of 10

E2) Scapular Wall Slides — 2 sets of 10

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