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:


3 days/week:

A1) Barbell/Dumbbell Romanian Deadlift 3 x 6-8
A2) Rocking Ankle Mobilization – 3 x 10 each side

B1) Dumbbell Reverse Lunge – 2 x 8, 1 x 12-15 each leg
B2) Pushups – 3 x AMAP (as many as possible with good form)

C1) Cable Face Pulls – 3 x 12-15
C2) Single Leg Hip Thrust – 3 x 10-15 each leg

4 days/week:


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

Track on WeightTraining.com with one click, and check out their Greatist community group: 2 day program | 3 day program | 4 day program

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