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.

Check out below for videos of this week's conditioning complexes!

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

Quadrupedal movements such as the Spiderman crawl, bear crawl, and crab walk are great for burning fat and building core strength. Learn about these crawling exercises here.

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

Stand on top of a small step, and perform your reverse lunge from there. The step will increase the depth – and therefore the difficulty - of this exercise.

Not sure which stretches to do after your workout? Check out these stretches to ease post-workout muscle soreness.

Check out how to perform Burpee Pull-ups with help from Body Space Fitness!

Perfect your Dumbbell Rows into Clean and Presses!

Track it on Cody using the #imagreatist hashtag.