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:

A1) Rack Pulls (Mid-Shin Height) — 3 sets of 6 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.

4 Times Per Week: