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:
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) Bench Press — 3 sets of 8 reps
(use a spotter for safety!)
A2) Dumbbell Romanian Deadlift — 3 sets of 8 reps
(see bottom of post for tips from Coach Tony!)
B1) Dumbbell Split Squats — 2 sets of 8 to 10 reps
B2) Standing Single Arm Cable Row — 3 sets of 8 reps per side
C1) Seated Lat Pulldown — 3 sets of 10 reps
C2) Pallof Press — 3 sets of 8 reps per side
D1) Side Lying External Rotation — 2 sets of 10 reps per arm
D2) Lateral Lunge/Adductor Stretch 2 sets of 10 seconds per leg
E) (Optional) Whatever you picked Monday, perform the opposite today: 15-20 Minutes Steady-State Cardio OR 10 Minutes Bike Intervals, 10 seconds sprint followed by 50 seconds recover
4 Times Per Week:
*Dumbbell Romanian Deadlift tips from Coach Tony:
- Keep your knees soft throughout the lift — make sure to not lock them out.
- Push the hips back as you lower the dumbbells in front of you, keeping the dumbbells as close to you as possible
- Only go down a little past knee level — keeping a straight back and strong spine is more important than going very deep on this movement, especially when starting off.