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:

At a steady pace, perform 25, 20, 15, and 10 of each (so perform 25 reps of all movements, then 20, down to 10)

Dumbbell Front Squat

Dumbbell Push Press

Dumbbell High-Pull

Rest 3-4 minutes, then 5 rounds for time of:

Step-up for 60 seconds

Lying leg raises for 60 seconds

Jump squat for 60 seconds

3 Days Per Week:


4 Days Per Week:

5 rounds for time of:

5 Box jumps (10-20 inches)

10 Triceps bench dip

5 Step-up each leg

10 Superman back extension

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

20 Sit-up

20 Flutter kick