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:

1) Rack pull 4 sets if 5 reps

2A) Push-up 4 sets of 6
2B) 1 arm dumbbell row 4 sets of 6

3A) Dumbbell lateral raise 3 sets of 10-12 (don't worry about going heavy on this one)
3B) Reverse crunch 3 sets of 10-12 reps

3 days/week:


4 days/week:
1) Barbell Deadlift 4 sets of 10

2A) Alternating Dumbbell Bench Press 4 sets of 10 each arm
2B) Standing 1 Arm Cable Row 4 sets of 12 each arm

3A) Dumbbell Push Press 3 sets of 15
3B) Stability Ball Pot Stirs 3 sets of 45-60 sec

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

Track on WeightTraining.com with just 1 click, and check out the WeightTraining Greatist Group: 2 day program | 3 day program | 4 day program

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