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:

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)

3 Days Per Week:


4 Days Per Week:

As many rounds as possible in 15 minutes of:

5 Box jumps (pick a height that's easily manageable, likely 15-20 inches, making sure to step down carefully from each rep)

10 Push-ups

15 Dumbbell Rows

20 Bodyweight Squats

Rest 4-5 minutes, then:

3 rounds as fast as possible of:

5 Hanging Knee Raise

5 Plank Walk Out

5 Bird-dogs (5each side)