This series of GWODs was designed especially for Greatist by Bodeefit. For more information about the exercises in this workout, or to see video demos of each movement, follow the links below the graphic. Be sure to note the results of your workout so you can track your progress as you go.

Before you tackle this killer workout, try this quick and effective full-body warm-up designed by Bodeefit. It's just five simple moves but hits every major muscle group and gets your heart pumping.

Greatist Workout of the Day: Sit, Sit Up, Crawl

Sit, Sit Up, Crawl

Going as fast as is safely possible, complete 5 rounds of the following circuit.

1-minute Wall Sit

25 Sit-Ups

100-ft. Bear Crawl

Want to kick the intensity up a notch? Hold a medium-weight dumbbell or kettlebell in front of your chest during the wall sits!

Don't forget to check back tomorrow for a totally new (but equally awesome) GWOD!

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