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) Close-Grip Bench Press — 3 sets of 6 reps, then 1 set of 10 reps

(hands should be closer than shoulder width)

A2) "Reach, Roll, Lift" — 3 sets of 8 reps per arm

(click on the video for instructions!)

B1) Seated Cable Row — 3 sets of 10 reps

B2) 1-Legged Push-ups — 3 sets of 5 reps per leg

(if too difficult, do regular push-ups)

C1) Cable Rotational Row — 3 sets of 8 reps per arm

C2) Dumbbell Shoulder Carries — 3 sets of 2 trips

(1 trip = 25/30 yards; for the carries, hold a dumbbell on top of each shoulder)

D1) Scapular Wall Slides — 2 sets of 10 reps

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