New to GWODs? Start by reading our FAQ and picking the program — 2, 3, or 4 days per week — that’s right for you!

2 Times Per Week:


3 Times Per Week:


4 Times Per Week:

GWOD Warm-up “Lite” (for the full warm-up, check out our FAQ)

(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) Incline Bench Press — 3 sets of 6 reps

A2) Cat/Cow Stretch — 3 sets of 8 reps

B1) Single Arm Dumbbell Row — 2 sets of 8 reps per side

B2) Half Kneeling Neutral Grip Dumbbell Overhead Press — 2 sets of 10 reps

(“neutral grip” means the hands are facing each other while the exercise is performed; this is performed kneeling on one new, palms facing each other with a dumbbell in each hand and a controlled press overhead)

C1) Seated Face Pull — 3 sets of 10 reps

C2) 1-Arm Dumbbell Suitcase Carry — 3 sets of 2 trips

(1 trip = 25/30 yards)

D1) Seated DB External Rotation — 2 sets of 10 reps per arm

D2) T-Spine Extension (off foam roller) — 2 sets of 20 seconds

From Coach Dan: One of the simplest and most effective ways of altering the level of difficulty and muscle recruitment of any exercise is to vary your grip. The mixed grip — not used in today's workout but possibly in the future — also known as an over-under grip, features one hand that is pronated while the other is supinated. It is often the strongest grip in this group and is saved for big lifts that feature heavy loads such as the deadlift. When choosing this lift, be sure to alternate which hand is pronated and supinated from set to set as to not foster imbalances.