2 Times Per Week:
GWOD warm-up (check it out in our FAQ!) (Perform the paired exercises as supersets. For example, perform 1 set of A1, then casually walk to the station for A2, perform that set, then rest 60-90 seconds)
A1) Dumbbell Goblet Squat — 3 sets of 8 reps
A2) Single-Leg Push-Up — 3 sets of 5 reps per leg
B1) Dumbbell Reverse Lunge — 3 sets of 8 reps per leg
B2) Prone Plank Arm March — 3 sets of 6 reps per arm
C1) 1-Arm Standing Cable Row — 3 sets of 8 reps per arm
C2) Dumbbell Suitcase Carry — 3 sets of 2 trips
(1 trip = 25/30 yards)
D1) Band Pull-Aparts — 2 sets of 10 reps
D2) Wall Hip Flexor Stretch — 2 sets of 20 seconds per leg
E) (Optional) 15-20 Minutes Steady-State Cardio OR 10 Minutes Bike Intervals, 15 seconds sprint followed by 45 seconds recovery
3 Times Per Week:
Same as 2 time/week workout
4 Times Per Week:
GWOD warm-up “lite” (for the full warm-up, check out our FAQ)
(Perform the paired exercises as supersets. For example, perform 1 set of A1, then casually walk to the station for A2, perform that set, then rest 60-90 seconds)
A1) Front Box Squats — 3 sets of 6 reps
(either use a lower box than last month or eliminate box altogether)
A2) Wall Hip Flexor Mobilization — 3 sets of 8 reps per leg
B1) Single-Leg RDL — 2 sets of 8 reps per leg
B2) Barbell Roll-Outs — 2 sets of 10 reps
C1) Stability Ball Hamstring Curl — 3 sets of 10 reps
C2) Side Plank — 3 sets of 20 seconds per side
D1) Lateral Band Walk — 2 sets of 10 per leg
D2) Single-Leg Supine Bridge — 2 sets of 10
E) 10 minutes of bike intervals, 10 seconds sprint followed by 50 seconds recovery