This series of GWODs was designed exclusively for Greatist by Bodeefit. For more information about the exercises in this workout, or to see video demos of each movement, follow the links below the graphic. Be sure to note the results of your workout so you can track your progress as you go.
Before you tackle this workout, try this quick and effective full-body warm-up. It's just five simple moves but hits every major muscle group and gets your heart pumping.
Going as fast as is safely possible, complete 21 reps of each movement. Complete 15 reps in the second round, then 9 reps for the third round.
Want to kick up the intensity? Use a taller box on the burpee box jumps. And don't forget to check back tomorrow for a totally new (but equally awesome) GWOD!