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:


4 Times Per Week:

GWOD Warm-up “Lite” (for the full warm-up, check out our FAQ)

(Perform the paired exercises as supersets. For example, perform 1 set of A1, then casually walk to the station for A2, perform that set, then rest 60-90 seconds)

A1) Incline Bench Press — 4 sets of 6 reps

A2) Cat/Cow Stretch — 3 sets of 8 reps (just 3 sets!)

B1) Single Arm Dumbbell Row — 3 sets of 8 reps per side

B2) Half Kneeling Neutral Grip Dumbbell Overhead Press — 3 sets of 10 reps

(“neutral grip” means the hands are facing each other while the exercise is performed; this is performed kneeling on one new, palms facing each other with a dumbbell in each hand and a controlled press overhead)

C1) Seated Face Pull — 3 sets of 10 reps

C2) 1-Arm Dumbbell Suitcase Carry — 3 sets of 2 trips

(1 trip = 25/30 yards)

D1) Seated DB External Rotation — 2 sets of 10 reps per arm

D2) T-Spine Extension (off foam roller) — 2 sets of 20 seconds