Hi GWODers! This week, we're ramping up to a whole new GWOD cycle programmed elite trainer Chris Freytag! Chris is one of the best in the business, and starting November 11th, she'll be creating workouts for us for the next three months.

Chris' challenging (and fun!) bodyweight-based workouts start next Monday, but in the meantime, get ready with this interval program from Joe Vennare and company over at Hybrid Athlete.

If you're new to circuits like these, feel free to take them slow at first and/or scale back the number of movements (for example, instead of completing 20 squats per round, try 15 or 10 if you're unsure).

2 Days Per Week:

Rest

3 Days Per Week:

5 rounds for time of:

10 Staggered hand push-up (alternate each round, placing one hand slightly ahead of the other)
10 Step-up (each leg)
5 Split squat/lunge (each leg)
5 Tip over (each leg)

Rest 3-4 minutes, then 3 round for time of:

10 Dive bomb push-up
20 Lying leg raise
10 Bird-dog (each side)

4 Days Per Week:

5 rounds for time of:

10 Staggered hand push-up (alternate each round, placing one hand slightly ahead of the other)
10 Step-up (each leg)
5 Split squat/lunge (each leg)
5 Tip over (each leg)

Rest 3-4 minutes, then 3 round for time of:

10 Dive bomb push-up
20 Lying leg raise
10 Bird-dog (each side)

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