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:

5 rounds with 90 seconds rest of: pull-ups for max reps


4 rounds with 90 seconds rest of: 12 suspended row/lat pull-down

Rest 3 to 4 minutes, then do 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 rows

Rest up to 60 seconds and repeat

3 Days Per Week:


4 Days Per 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