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:

5 rounds for time of:

5 Chin-up or suspended row

5 Lateral step-up each leg

10 Triceps bench dip

10 Superman back extension

Rest 3-4 minutes, then 4 rounds spending 30 seconds on each exercise:



Box jump (12-20 inches, step down carefully after each rep)

Leg raise

Mountain climber

Russian twist

Jump squat

Rest up to 60 seconds between sets

3 Days Per Week:


4 Days Per Week:

5 rounds, superset:

5 Dumbbell or Barbell overhead press

5 Dumbbell or Barbell explosive deadlift pull

Rest up to 45 seconds between rounds

Rest 3-4 minutes, then 4 rounds not for time of:

12 Dumbbell bench press

12 Dumbbell bent over row

Rest 3-4 minutes, then 3 rounds not for time of:

8 Dumbbell man/lady-maker

12 Dumbbell/Kettlebell swing

12 Russian twist