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:
3 Times Per Week:
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) Bench Press — 3 sets of 5 reps
A2) Quadruped Extension-Rotation — 3 sets of 8 reps per side
B1) Low Incline Dumbbell Press — 2 sets of 8 reps
B2) Seated Cable Row, Neutral Grip — 2 sets of 10 reps
(“neutral grip” means the hands are facing each other while the exercise is performed)