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 a Week:

5 rounds with 90 seconds rest of: Pull-up for max reps Or 4 rounds with 90 seconds rest of: 12 Suspended row/lat pull-down Rest 3-4 minutes, then 4 rounds for time: 12 Dumbbell biceps curl – to – press 12 Dumbbell suitcase deadlift (hold a dumbbell in one hand to your side and perform a deadlift, keeping your shoulders balanced and even throughout the movement) 12 Dumbbell row Rest up to 60 seconds and repeat

3 Days a Week:


4 Days a Week:

5 rounds for time of: 5 Box jump 10 Lunge each leg 15 Triceps bench dip 20 Dumbbell floor to shelf Rest 3-4 minutes, then 3 rounds for time of: Step-up for 60 seconds Sit-up for 60 seconds Plank hold for 60 seconds