Try this healthier take on a classic takeout dish next time you're craving Chinese!
Greatist Workout of the Day: Friday December 14th
This month, we've got some fun new types of GWODs from Joe Vennare and company over at Hybrid Athlete. 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:
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.
4 Days Per Week:
After warming up, 5 rounds for time of:
5 Incline push-up (perform these with your feet on the floor and hands on an elevated bench or step)
5 Decline push-up (hands on the floor, feet on an elevated surface)
Rest 2-3 minutes, then complete for rounds of the following, spending 30 seconds on each exercise:
Box jump (choose a height between 10 and 24 inches; step down carefully after each rep)
Jump squat (perform a bodyweight squat with an explosvie hop at the end)
Rest for 60 seconds
Comments Leave a comment
How does this work with the two days per week, three days per week, etc.? Do you do more than one workout some days? How is it a workout of the day if it covers a week? And what does "for time" mean? Time how long it takes you and try to improve?
@Richardleejones Hi Richard, thanks for your questions. There are 2, 3, and 4 day per week options — choose the one that works best for you, and just follow that one program (for example, the three day per week program has workouts on Mondays, Wednesdays, and Fridays). "For time" means complete the required work in that section as fast as possible. Usually users will see improvement over the course of a month or so!