Welcome to the cycle of GWODs designed by Kelvin Gary and Katherine Simmons of Body Space Fitness! Note: Exercise descriptions with video links are included below the image.

Have thoughts on the new graphic design of Greatist's Workouts of the Day? Email us at gwod [at] greatist.com!

· Step it up with Step ups! This simple exercise is great for your glutes, hamstrings, and quads.

· Understand the difference between wide grip lat pulldowns and narrow grip lat pulldowns.

· Pick the right bench height for your hip thrust off bench, and learn correct hip thrust off bench positioning.

Track it on Cody using the #imagreatist hashtag.