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 – 3 x as many as reps possible (stop 1-2 reps short of failure)

A2) Side Plank – 3 x 15-30 sec each side

B1) 1 Arm Dumbbell Military Press (Neutral Grip) — 3 x 8 reps each arm

B2) Lat Pulldown (Overhand Grip) – 3 x 12 reps

C1) Push Backs – 2 x 10 reps

C2) Reverse Crunch – 2 x 10 reps