How often do you work out? Pick from our three options below!
2 Times Per Week:
GWOD Warm-up “Lite” (for the full warm-up, check out our FAQ)
Supine Bridge: 10 reps
Quadruped Extension-Rotation: 8 reps per side
High Knee Walk: 5 reps per leg
Scapular Wall Slides: 10 reps
Wall Ankle Mobilization: 8 reps per leg
(Perform the paired exercises as supersets. For example, perform 1 set of A1, then casually walk to the station for A2, perform that set, then rest 60-90 seconds)
A1) Dumbbell Goblet Squat to Box — 3 sets of 8 reps
A2) Push-Up — 3 sets of 8 to 10 reps
(do knee push-ups if you cannot do full push-ups for more than 3 reps)
B1) Dumbbell Step-Ups — 2 sets of 8 reps (per leg)
(choose a box or bench that puts the leg at a 90 degree angle)
B2) Stability Ball Rollout — 3 sets of 8 to 10 reps
C1) Seated Cable Row, Neutral Grip — 3 sets of 10 reps
(“neutral grip” means the hands are facing each other while the exercise is performed)
C2) Side Plank — 3 sets of 15 seconds per side
D1) Cable External Rotation, 90 degrees — 1 set of 8 per arm
D2) Wall Hip Flexor Stretch — 20 seconds per leg
E) (Optional) 15-20 Minutes Steady-State Cardio OR 10 Minutes Bike Intervals, 10 seconds sprint followed by 50 seconds recovery
3 Times Per Week:
Same as 2 time/week workout
4 Times Per Week:
GWOD Warm-up “Lite” (for the full warm-up, check out our FAQ)
Supine Bridge: 10 reps
Quadruped Extension-Rotation: 8 reps per side
High Knee Walk: 5 reps per leg
Scapular Wall Slides: 10 reps
Wall Ankle Mobilization: 8 reps per leg
(Perform the paired exercises as supersets. For example, perform 1 set of A1, then casually walk to the station for A2, perform that set, then rest 60-90 seconds)
A1) Front Box Squats — 3 sets of 6 reps
A2) Wall Hip Flexor Mobilization — 3 sets of 8 reps per leg
B1) Dumbbell Reverse Lunge — 2 sets of 8 reps per leg
B2) Stability Ball Rollout — 2 sets of 10 reps
C1) Pull-through — 3 sets of 10 reps
C2) Side Plank — 3 sets of 15 seconds per side
D1) Side Lying Clams — 2 sets of 10 per leg
D2) Supine Bridge — 2 sets of 10
E) 10 minutes of bike intervals, 10 seconds sprint followed by 50 seconds recovery
