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:


3 Days Per Week:


4 Days Per Week:

8 Rounds for Time of (pick a weight for the dumbbell that allows you to complete at least 5 reps of each movement):

Burpees for 60 seconds

DB Thruster Right Arm for 30 seconds

DB Thruster Left Arm for 30 seconds

DB Deadlift for 30 seconds

DB Thruster (both arms) for 60 seconds

Rest 3-4 minutes

4 Rounds for Time of:

Weighted Sit-ups, 10 reps

Russian Twist (10 reps each side)