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:

After warming up, 5 rounds for time of:

5 Push-up
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:

Burpee
Alternating lunge
Box jump (choose a height between 10 and 24 inches; step down carefully after each rep)
Leg raise
Mountain climber
Russian twist
Jump squat (perform a bodyweight squat with an explosvie hop at the end)
Rest for 60 seconds

3 Days Per Week:

Rest

4 Days Per Week:

5 rounds for time of:

5 Lateral step-up (each leg)
10 Triceps bench dip
15 Kettlebell/Dumbbell goblet squat
10 Superman back extension

Rest 3-4 minutes, then:

3 rounds for time of:

10 Leg raise
Plank hold right side @ 30-60 seconds
Plank hold right side @ 30-60 seconds

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