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:

4 rounds for time of:

12 Bodyweight squats

24 Russian twists

12 Lunge (each leg)

24 In and out

Squat hold for 30 seconds

Rest 3-4 minutes, then 10 rounds for time (on a treadmill or track sprint intervals):

30 second sprint, 60 second rest/recovery jog

4 Days Per Week: