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 Bench Press — 3 sets of 6 reps
A2) Dumbbell Romanian Deadlift — 3 sets of 10 reps

B1) Lat Pulldown Machine (Overhand Grip) — 3 sets of 8 reps
B2) Dumbbell Goblet Squat To Box — 2 sets of 20 reps

C1) Standing 1 Arm Dumbbell Shoulder Press (Neutral Grip) — 2 sets of 8 per arm
C2) Single Leg Hip Thrust — 3 sets of 10 per leg

D) Mountain Climbers — 5 sets of max reps in 30 seconds

3 Days Per Week

Rest

4 Days Per Week

A1) Barbell Front Squat To Box (parallel or as low as you can) — 3 sets of 5
A2) Quadruped Thoracic Rotation – 3 sets of 10 each side

B1) Dumbbell Romanian Deadlift – 3 sets of 8
B2) Single Leg Plank – 2 sets of 15 seconds per leg

C1) Single Leg Hip Thrust – 3 sets of 10 reps per leg
C2) Stability Ball Pot Stirs — 2 sets of 30 seconds