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:

Warm Up with 4 Rounds for Time of:

5 Bodyweight Squats

5 Push-ups

5 Tip-overs ( 5each leg)

5 Lunges (5each leg)

Today's main workout is running intervals. Complete between 10 and 12 quarter-mile (400 meter) runs at a near-max effort. This can be done on a treadmill or outdoors. Rest between runs is equal to the amount of time it took to perform the previous run. New to running? Scale down by completing 6 to 8 quarter mile runs at a brisk pace.

4 Days Per Week: