This series of GWODs was designed exclusively for Greatist by Bodeefit. For more information about the exercises in this workout, or to see video demos of each movement, follow the links below the graphic. Be sure to note the results of your workout so you can track your progress as you go.

Before you tackle this workout, try this quick and effective full-body warm-up. It's just five simple moves but hits every major muscle group and gets your heart pumping.

Greatist Workout of the Day: March 20

The Gates Grind

Complete 6 rounds of the following moves as fast as safely possible.

25 Bicycle Sit-Ups (per side)
20 Air Squats
15 Jumping Lunges (per leg)

Want to kick up the intensity? Hold lightweight dumbbells or kettlebells in both hands during the air squats and jumping lunges. And don't forget to check back tomorrow for a totally new (but equally awesome) GWOD!

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