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:

A) Barbell Squat – 2 x 5, 1 x 15-20 (long set at the end, choose a weight you're comfortable with for high reps)

B1) Lat Pulldown Machine (Overhand Grip) – 2 x 8, 2 x 12-15
B2) 1 Arm Dumbbell Floor Press – 3 x 8-10 each arm

C1) Jumping Jacks – 4 x 30-45 sec
C2) Mountain Climbers – 4 x 30-45 sec

4 days/week:
A1) Standing Alternating DB Shoulder Press – 4x10 each arm
A2) 1 Arm DB Row – 3x10, 1x12

B1) Neutral Grip Dumbbell Bench Press (palms facing each other) – 2x6, 2x10
B2) Neutral Grip Cable Pull-down – 3x8, 1x10

C) 5 Minutes Optional Isolation Work (isolation exercises like curls, triceps extensions, lateral raises)

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!