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:

Perform one round of:

6 Plank walk-outs

12 Triceps bench dip

6 Dive bomb push-up

One set of max rep chin-ups or suspended rows

Rest 3-4 minutes, then complete 5 rounds spending 30 seconds per round on each exercise:



Jump squat

Mountain climber

Flutter/bicycle kick

Rest for 30-60 seconds

4 Days Per Week: