This month, we've got some fun new types of GWODs from Joe Vennare and company over at Hybrid Athlete and Race Day Domination. 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).

Most importantly, have fun! These are meant to be challenging, but not impossible.

2 Days Per Week:


3 Days Per Week:


4 Days Per Week:

5 rounds of:

Max repetition pull-ups (rest 2-3 minutes in between)


4 rounds of:

12 lat pull-downs

Rest 3-4 minutes, then 4 rounds for time of (all with the same two dumbbells):

6 Dumbbell bicep curls
6 Dumbbell shoulder press
6 Dumbbell suitcase deadlift
6 Dumbbell upright row
6 Dumbbell thruster

Rest up to 60 seconds and repeat once more.

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