This month, 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 for time of:

5 Dumbbell rows (each arm)

10 Dumbbell biceps curls to overhead press

10 Lat pull-downs

10 Dummbell Deadlift to High-pulls

Rest 2-3 minutes, then 3 rounds for time of:

12 Box jumps (pick a height that's manageable, usually between 14 and 20 inches, and carefully step down between each rep)

Squat hold for 30-60 seconds

12 Burpees

Squat hold for 30-60 seconds

3 Days Per Week:


4 Days Per Week:

5 rounds for time of:

5 Box jump

10 Triceps bench dip

5 Lateral step-up (each leg)

10 Supermans/back extension

Rest 2-3 minutes, then:

3 rounds for time of:

20 Sit-up

20 Bicycle kick