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:
3 Times Per Week:
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) Goblet Forward Lunge — 3 sets of 6 reps per leg
(hold a dumbbell against your chest and perform a forward lunge, making sure to keep your torso upright)
E) Whatever cardio you picked on Monday, perform the other alternative.
4 Times Per Week: