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Log Workout

Greatist GWOD: 2 Day Plan 3/11-4/7

1 Week / 2 Days per Week / Intermediate

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Log Workout

Greatist GWOD: 2 Day Plan 3/11-4/7

1 Week / 2 Days per Week / Intermediate

0 ratings

Greatist GWOD: 2 Day Plan 3/11-4/7

1 Week / 2 Days per Week / Intermediate

0 ratings

Workout Goals

Equipment Needed

Barbell
Flat Bench
Squat Rack
Dumbbells
Chin-Up Bar
Cable Machine
Kettlebells
Fitness Ball
Exercise Mat
Lat Pulldown Machine
V-Bar

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Day 1
Day 2

GWOD Day #1 Workout - 2 Day Plan 3/11 - 4/7

notes & alternates | Print Workout | Print Plan

Notes for Week 1, Day 1

*Dumbbell Reverse Lunge: 6-8 reps per leg.
*Stir the Pot: shoot for 30-45 seconds each set.
*One-Arm Kettlebell Swing: can be subsituted for One-Arm Dumbbell Swing. Reps are per arm.

Exercise	Sets	Distance	Reps	Weight	Rest
Foam Rolling Quads / Very Easy	Foam Rolling 1 sets, 00:05:00	1	00:05:00			--:--
Dynamic Stretching Quads / Very Easy	Dynamic Stretching 1 sets, 00:05:00	1	00:05:00			--:--
Deadlift Hamstrings / Intermediate	Deadlift 4 sets, 5 reps, 01:30 rest	4		5	--	01:30
Bench Press Chest / Beginner	Bench Press 3 sets, 5 reps	3		5	--	--:--
Dumbbell Reverse Lunge Quads / Intermediate	Dumbbell Reverse Lunge 3 sets, 6 reps, 01:30 rest	3		6	--	01:30
One-Arm Dumbbell Floor Press Chest / Intermediate	One-Arm Dumbbell Floor Press 2 sets, 12 reps	2		12	--	--:--
Lat Pulldown Lats / Beginner	Lat Pulldown 2 sets, 10 reps, 01:30 rest	2		10	--	01:30
One-Arm Dumbbell Row Lats / Beginner	One-Arm Dumbbell Row 2 sets, 12 reps	2		12	--	--:--
Stir the Pot Abs / Expert	Stir the Pot 2 sets, 00:00:40, 01:30 rest	2	00:00:40			01:30
One-Arm Kettlebell Swing Quads / Intermediate	One-Arm Kettlebell Swing 2 sets, 15 reps, 01:30 rest	2		15	--	01:30
Static Stretching Quads / Very Easy	Static Stretching 1 sets, 00:05:00	1	00:05:00			--:--

normal
superset
alternate
circuit

Log this Workout

Primary
Secondary

Muscles Worked

Primary
Secondary

Workout Plan Summary

GWOD Day #2 Workout - 2 Day Plan 3/11 - 4/7

notes & alternates | Print Workout | Print Plan

Notes for Week 1, Day 2

Chin-Up: as many as possible (leaving 1-2 reps in the tank each set)
Single-Leg Hip Thrust: 10 reps each leg

Exercise	Sets	Distance	Reps	Weight	Rest
Foam Rolling Quads / Very Easy	Foam Rolling 1 sets, 00:05:00	1	00:05:00			--:--
Dynamic Stretching Quads / Very Easy	Dynamic Stretching 1 sets, 00:05:00	1	00:05:00			--:--
Squat Quads / Beginner	Squat 3 sets, 5 reps	3		5	--	--:--
Chin-Up Lats / Intermediate	Chin-Up 3 sets, 8 reps, 01:30 rest	3		8		01:30
Dumbbell Squeeze Press Triceps / Intermediate	Dumbbell Squeeze Press 3 sets, 15 reps	3		15	--	--:--
Romanian Deadlift Hamstrings / Intermediate	Romanian Deadlift 3 sets, 10 reps, 01:30 rest	3		10	--	01:30
Single-Leg Hip Thrust Glutes / Intermediate	Single-Leg Hip Thrust 3 sets, 10 reps	3		10		--:--
Face Pull Shoulders / Intermediate	Face Pull 3 sets, 15 reps, 01:30 rest	3		15	--	01:30
Hammer Curl Biceps / Beginner	Hammer Curl 2 sets, 15 reps	2		15	--	--:--
Tricep Pushdown Triceps / Beginner	Tricep Pushdown 2 sets, 15 reps, 01:30 rest	2		15	--	01:30
Kettlebell Swing Glutes / Intermediate	Kettlebell Swing 3 sets, 15 reps, 01:30 rest	3		15	--	01:30
Static Stretching Quads / Very Easy	Static Stretching 1 sets, 00:05:00	1	00:05:00			--:--