Welcome to the cycle of GWODs programmed by Chris Freytag! Chris will be bringing you the next three months of workouts, and we're excited to hear what you think. Have any questions or comments? Drop us a line: gwod [at] greatist.com!

Want more from Chris? Follow her on Twitter!

IF YOU WORK OUT 2 DAYS PER WEEK:

1.     SPLIT JUMPS

2.     Burpees

3.     Walking Pushups

4.     Jumping Jacks

5.     Right Side Plank (Hold) Add Left Arm Extension (Dumbbell)

6.     Alternating step ups (high bench) –Add overhead presses  (Dumbbells)

7.     Left Side Plank (Hold) Add Right Arm Extension (Dumbbell)

8.     Dolphin Dives on Forearms

9.     Spiderman Abs (Plank position on hands, pull knee to elbow right then left alternating)

10. Wide and High 2 Arm Rows (Dumbbells) 

 

IF YOU WORK OUT 3 DAYS PER WEEK:

Rest

IF YOU WORK OUT 4 DAYS PER WEEK:

1.     Split Jumps

2.     Burpees

3.     Walking Pushups

4.     Jumping Jacks

5.     Right Side Plank (Hold) Add Left Arm Extension (Dumbbell)

6.     Alternating step ups (high bench) –Add overhead presses  (Dumbbells)

7.     Left Side Plank (Hold) Add Right Arm Extension (Dumbbell)

8.     Dolphin Dives on Forearms

9.     Spiderman Abs (Plank position on hands, pull knee to elbow right then left alternating)

10. Wide and High 2 Arm Rows (Dumbbells) 

 

Take on too much in the New Year?

We'll make crushing your goals a whole lot easier by sending you a healthyish idea you can do every day.
Sign up to get healthy ideas
via Facebook Messenger
 
CLOSE

Sign up for a daily healthyish text message

Status Available in the U.S. and Canada only. Clicking "SIGN UP" means you would like to receive text messages from Greatist. Msg & Data rate many apply. Text STOP to cancel or HELP for help.