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
3 Days Per Week
A1) Barbell Front Squat — 3 sets of 5
A2) Chin-Up/Underhand Grip Lat Pulldown — 3 sets of as many reps as possible (stop 1-2 reps short of failure)
B1) Cable Face Pulls — 3 sets of 15 reps
B2) Dumbbell Split Squat — 3 sets of 12 reps each leg
C1) Stability Ball Leg Curl — 3 sets of 10 reps
C2) Dumbbell Squeeze Press — 3 sets of 15 reps
D) Two Hand Kettlebell/Dumbbell Swings — 3 sets of 10 reps
4 Days Per Week
A1) Barbell Bench Press — 3 sets of 5 reps
A2) Scapular Wall Slides — 3 sets of 10 reps
B1) Seated Row (Overhand Grip) — 3 sets of 8 reps
B2) Dumbbell Squeeze Press — 3 sets of 8 reps