Hey, GWOD-ers, welcome to the new cycle of GWODs! This fun, strength-based cycle is programmed by Rog Law and Nia Shanks, two of the best and brightest in the training game. Got questions? Email us at gwod [at] greatist.com!

For a warm-up, we recommend a few minutes of foam rolling followed by:

Wall Ankle Mobilization: 8 reps per leg
Wall Hip Flexor Mobilization: 8 reps per leg
Scapular Wall Slides: 10 reps
Split Stance Adductor Mobilization: 8 reps per leg
Quadruped Extension-Rotation: 8 reps per side
Supine Bridge: 10 reps
Pullback Buttkicks: 5 reps per leg
High Knee Walk: 5 reps per leg

2 days/week:

(Note: The below are supersets, so perform repititions in A1 then immediately perform A2. Rest, then repeat for the required sets)

A1) Barbell Squat – 3 x 5
A2) Chin Up – 3 x as many as possible (leaving 1-2 reps in the tank each set)

B1) Dumbbell Squeeze Press – 3 x 15
B2) Barbell/Dumbbell Romanian Deadlift – 3 x 10

C1) Single Leg Hip Thrust – 3 x 10 each leg
C2) Cable Face Pulls – 3 x 15-20

D1) Dumbbell Curls – 2 x 15-20
D2) Tricep Pushdowns – 2 x 15-20

E) Two Hand Kettlebell/Dumbbell Swings – 3 x 30 sec

3 days/week:


4 days/week:

A) Squat (Back Squat or Goblet Squat) – 2x5, 1x8, 1x12

B1) Lying Back Extension/Supermans – 3x10, 1x20
B2) Rear Foot Elevated Split Squat – 3x6, 1x12

C1) Reverse Crunch – 3 x as many as possible
C2) Bodyweight Single Leg Calf Raise – 3 x as many a possible

Enjoy your GWOD? Why not track your workout?! Below are two great tracking options:

Track on WeightTraining.com: 2 day program | 3 day program | 4 day program

Track on Fitocracy.com and post about your awesomeness on the Greatist Group!