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 Days Per Week:

Perform one round of:

6 Plank walk-outs 12 Triceps bench dips 6 Dive bomber push-ups 1 set of max rep chin-ups or suspended rows

Rest 3 to 4 minutes, then complete 5 rounds of the circuit below, performing each exercise for 30 seconds:



Jump squats

Mountain climbers

Flutter/bicycle kicks

Rest 30 to 60 seconds