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)