Hi GWODers! This week, we're ramping up to a whole new GWOD cycle programmed elite trainer Chris Freytag! Chris is one of the best in the business, and starting November 11th, she'll be creating workouts for us for the next three months.

Chris' challenging (and fun!) bodyweight-based workouts start next Monday, but in the meantime, get ready with this interval program from Joe Vennare and company over at Hybrid Athlete.

If you're new to circuits like these, feel free to take them slow at first and/or scale back the number of movements (for example, instead of completing 20 squats per round, try 15 or 10 if you're unsure).

2 Days Per Week:

2 rounds for time of:

10 Push-up
Side plank right for 30 seconds
10 Wide grip push-up
Side plank left for 30 seconds
10 Close grip push-up
Straight leg raise for 30 seconds

Rest 3-4 minutes, then:

6 rounds for time of (with the same pair of dumbbells throughout):

6 Dumbbell front squat or goblet squat
6 Dumbbell overhead press
6 Dumbbell biceps curl

Rest up to 2 minutes between rounds

3 Days Per Week:

Same as 2 day per week program

4 Days Per Week:

Same as 2 and 3 day per week program