This week, we've got some fun new types of GWODs from Joe Vennare and company over at Hybrid Athlete and Race Day Domination. 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).

Most importantly, have fun! These are meant to be challenging, but not impossible.

2 Days Per Week:

4 rounds of the below, for time (it's conditioning, too!):

20 Bodyweight Squats

10 Jumping Squats (jump up as high as you can at the top of a squat)

10 Lunge (10 reps each leg)

5 Jumping Lunge (5 reps each leg, jump at the top of the lunge)

Rest 3-4 minutes, then complete 4 rounds of the below for time:

20 Plank Walk-outs + Push-up (Having trouble completing 20 push-ups? For an easier version, try them from the knee.)

2 minutes of jump rope (Don't have a jump rope or still learning? Hop in place and rotate your wrists without a rope to get the feel for it!)

Rest 3-4 minutes, then complete 3-6 rounds for time (depending on fitness level):

Plank hold for 30-60 seconds (Having trouble holding in push-up position? Try placing your forearms flat on the ground for an easier version.)

Plank walk-ups for 30 seconds

Rest 30 seconds

3 Days Per Week:

Same as 2 Days Per Week

4 Days Per Week:

Same as 2 Days Per Week