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:

5 rounds of:

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

OR

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.

3 Days Per Week:

3 rounds for time of:

25 Bodyweight squat

5 Dive-bomb push-up or regular push-up

25 Jumping lunge

5 Plank walk-out

Rest 3-4 minutes, then 2 rounds for time of:

50 Bench step-up (each leg)

10 Floor-to-shelf each direction

Plank hold @ max time

4 Days Per Week:

3 rounds for time of:

25 Bodyweight squat

Dive-bomb push-up or regular push-up

25 Jumping lunge

Plank walk-out

Rest 3-4 minutes, then 2 rounds for time of:

50 Bench step-up (each leg)

10 Floor-to-shelf each direction

Plank hold @ max time

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