New to GWODs? Start by reading our FAQ and picking the program — 2, 3, or 4 days per week — that’s right for you!

2 Times Per Week:


3 Times Per Week:

A1) Pull-up/Assisted Pull-up/Lat Pull-down — 3 sets of 10 reps

A2) Alternating Forward Lunge — 3 sets of 8 reps per leg

B1) Cable Anti-Rotation Hold — 3 holds of 30 seconds per side

B2) Single Arm Dumbbell Bench Press — 2 sets of 8 to 10 reps

(Note: Hold both DBs at full extension and alternate pressing with each arm)

C1) Seated Face Pull — 3 sets of 10 reps

(Note: Start with “handshake grip”; rotate hands inward as you pull to activate rotator cuff)

C2) Lateral Lunge — 3 sets of 8 reps per leg

(Note: Use bodyweight or, if too easy, dumbbells)

D1) Overhead Band Pull Aparts — 2 sets of 10 reps

D2) Kneeling Wall Ankle Mobility — 2 sets of 10 reps per leg

E) Whatever cardio you picked on Monday, perform the other alternative.

4 Times Per Week:

A1) Neutral Grip Pull-up — 3 sets of 5 reps

A2) Alternating Low Incline Dumbbell Press — 2 sets of 6 reps per arm (just 2 sets!)

(Note: Start both arms at full lock-out, then alternate pressing)

B1) T Push-ups — 2 sets of 8 reps

B2) High Elbow Chest Supported Row — 2 sets of 10 reps

C1) Curl to Press — 2 sets of 8 reps

(Note: Perform a bicep curl with dumbbells, then press the weight overhead; that's one rep)

C2) Hanging Knee Raise — 2 sets of 8 reps

D) Cable Anti-Rotation Hold — 2 holds of 20 seconds per side

E) Steady State Cardio of Your Choice — 15 minutes