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 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 each leg

C2)  Stability Ball Pot Stirs – 3 sets of 30 sec

D) Single Arm Kettlebell/Dumbbell Swings – 3 sets of 10 each arm

3 Days Per Week

Same as 2 Days Per Week 

4 Days Per Week

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

A2) Knee Break Ankle Mobilizations – 4 sets of 10

B1) Rear Foot Elevated Split Squat – 3 sets of 6 each leg

B2) Cable Pallof Press – 3 sets of 10 each side

C1) Dumbbell Goblet Squat – 2 sets of 20

C2) Dumbbell Suitcase Isometric Hold – 3 sets of 15 sec hold each side


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