Welcome to the newest GWOD cycle! How many days a week do you work out? Pick below to find the workout that's right for you!

Note: The exercises below are done as supersets. For example, complete one set of exercise A1, then immediately complete one set of exercise A2. Rest 60-90 seconds and repeat for the required number of sets.

2 Days Per Week


3 Days Per Week


4 Days Per Week

A1) Chin Ups/Lat Pulldown — 3 sets of as many reps as possible (stop 1-2 reps short of absolute maximum)

A2) Side Plank — 3 sets of 15-30 second holds per side

B1) 1 Arm Dumbbell Military Press (Neutral Grip) — 3 sets of 8 per arm

B2) Lat Pulldown (Overhand Grip) — 3 sets of 12

C1) Push Backs — 2 sets of 10

C2) Reverse Crunch — 2 sets of 10