Welcome to the newest GWOD cycle! How many days a week do you work out? Pick below to find the workout that's right for you!

Note: The exercises below are done as supersets. For example, complete one set of exercise A1, then immediately complete one set of exercise A2. Rest 60-90 seconds and repeat for the required number of sets.

2 Days Per Week

A1) Barbell Deadlift (Trap Bar works as well) — 3 sets of 5

A2) Spidermans with Rotation – 3 sets of 5 reps each side

B1) 1 Arm Dumbbell Floor Press — 3 sets of 8 each arm

B2) 1 Arm Dumbbell Row — 3 sets of 10 each arm

C1) Dumbbell Reverse Lunge — 3 sets of 6 reps per leg

C2) Stability Ball Pot Stirs — 3 sets of 30 seconds each

D) Single Arm Kettlebell/Dumbbell Swings — 3 sets of 10 reps per arm

(Note: Swing to chest height)

3 Days Per Week

Same as 2 Day Per Week programming

4 Days Per Week

A1) Barbell (or Trap Bar) Deadlifts — 4 sets of 5 reps

A2) Knee Break Ankle Mobilizations — 4 sets of 10 reps

B1) Rear Foot Elevated Split Squat — 3 sets of 6 reps per leg

B2) Cable Pallof Press — 3 sets of 10 reps per side

C1) Dumbbell Goblet Squat — 2 sets of 20

C2) Dumbbell Suitcase Isometric Hold — 3 sets of 15 second holds per side


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