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:

Complete 4 circuits of the following, doing 10 reps per exercise before moving on to the next one. Complete as quickly as possible while maintaining good form.

1A) Reverse lunge (bodyweight, barbell on back, or dumbbells in hand)
1B) 1 arm dumbbell push press
1C) Inverted row

Rest 3-4 minutes, then complete:

2A) Push-ups 3 sets of 10-12 reps
2B) Back extensions 3 sets of 10-12 reps

4 days/week: