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:

4 rounds for time of:

10 Dumbbell Thruster

10 DB Plank row

10 Kettlebell/Dumbbell Deadlift high-pull

10 Triceps dip

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

6 Hanging Knee Raise

6 Alternate lunge each leg

12 DB half-moon

4 Days Per Week:

5 Dive-bomb push-up

10 Squat

15 Alternate lunge (each leg)

Rest 3-4 minutes, then 5 rounds, 30 seconds each exercise:


Lying leg raise

Jump Squat

Hanging Knee Raise

Russian twist

Rest up to 60 seconds