Hey, GWOD-ers, welcome to the new month of GWODs! This strength-based cycle is again 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:


4 days/week:
1) Barbell Bench Press 4 sets of 8

Circuit: Set the clock for 15 minutes and repeat the below circuit as many times as possible, taking as little rest as necessary.

2A) Dumbbell Goblet Squat with 3 second pause at the bottom 5 reps
2B) Jumping Jacks 10 reps
2C) Single Leg RDL 5 reps per leg