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:

GWOD Warm-up (check it out in 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) Rack Pulls (Mid-Shin Height) — 3 sets of 5 reps

A2) Quadruped Extension-Rotation — 3 sets of 8 reps per side

B1) Assisted Chin-up/Eccentric Chin-up — 3 sets of 5 reps

(Note: if unable to perform assisted or eccentric chin-up, perform lat pulldowns for 3 sets of 10)

B2) Goblet Forward Lunge — 3 sets of 6 reps per leg

(hold a dumbbell against your chest and perform a forward lunge, making sure to keep your torso upright)

C1) Pull Through — 3 sets of 10 reps

C2) Half Kneeling Cable Lift — 3 sets of 8 reps per side

D1) Cable External Rotation — 2 sets of 10 reps

D2) Yoga Plex — 2 sets of 5 reps per leg

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

3 Times Per Week:

Rest

4 Times Per Week:

GWOD Warm-up (check it out in 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) Sumo Deadlift — 4 sets of 5 rep

A2) Wall Hip Flexor Mobilization — 3 sets of 10 reps per leg (just 3 sets!)

B1) Dumbbell Split Squat — 4 sets of 6 reps per leg

B2) Prone Plank Arm March — 3 sets of 6 reps per arm

C1) Kettlebell or Plate Swings — 3 sets of 10 reps

C2) Half Kneeling Cable Chop — 3 sets of 8 reps per side

D) Inverted Ladder: Goblet Squats (10-1), Push-Ups (1-10)

(Perform 10 squats, 1 push-up, 9 squats, 2 push-ups, 8 squats, 3 push-ups, etc. until the ladder is complete. Record the time it takes to complete the ladder)