Greatist Workout of the Day: Monday October 22nd

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This week marks the end of the first GWOD cycle. Next week we'll begin with a new cycle of programming. If you've been following GWODs for at least a few weeks, this week is an opportunity to rest, recover, and try some new, fun activities before the next cycle begins. Try a yoga class, go on a bike ride, and get outdoors! Normal programming begins again next week.

Still new to GWODs and not ready to take a rest week? We've got you covered with the workouts below!

2 Times Per Week:

(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 to Box — 3 sets of 8 reps
A2) Push-Up — 3 sets of 8 to 10 reps
(do knee push-ups if you cannot do full push-ups for more than 3 reps)

B1) Dumbbell Step-Ups — 2 sets of 8 reps (per leg)
(choose a box  or bench that puts the leg at a 90 degree angle)
B2) Stability Ball Rollout — 3 sets of 8 to 10 reps

C1) Seated Cable Row, Neutral Grip — 3 sets of 10 reps
(“neutral grip” means the hands are facing each other while the exercise is performed)
C2) Side Plank — 3 sets of 15 seconds per side

D1) Cable External Rotation, 90 degrees — 1 set of 8 per arm
D2) Wall Hip Flexor Stretch — 20 seconds per leg

E) (Optional) 15-20 Minutes Steady-State Cardio OR 10 Minutes Bike Intervals, 10 seconds sprint followed by 50 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)

Supine Bridge: 10 reps
Quadruped Extension-Rotation: 8 reps per side
High Knee Walk: 5 reps per leg
Scapular Wall Slides: 10 reps
Wall Ankle Mobilization: 8 reps per leg

(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 — 3 sets of 6 reps
A2) Wall Hip Flexor Mobilization — 3 sets of 8 reps per leg

B1) Dumbbell Reverse Lunge — 2 sets of 8 reps per leg
B2) Stability Ball Rollout — 2 sets of 10 reps

C1) Pull-through — 3 sets of 10 reps
C2) Side Plank — 3 sets of 15 seconds per side

D1) Side Lying Clams — 2 sets of 10 per leg
D2) Supine Bridge — 2 sets of 10

E) 10 minutes of bike intervals, 10 seconds sprint followed by 50 seconds recovery

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