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

1 Week / 3 Days per Week / Intermediate

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Log Workout

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

1 Week / 3 Days per Week / Intermediate

0 ratings

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

1 Week / 3 Days per Week / Intermediate

0 ratings

Workout Goals

Equipment Needed

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

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Day 1
Day 2
Day 3

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

notes & alternates | Print Workout | Print Plan

Notes for Week 1, Day 1

Spiderman with Week: 5 each side.

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	4		5	--	--:--
Spiderman with Rotation Groin / Intermediate	Spiderman with Rotation 4 sets, 5 reps, 01:30 rest	4		5		01:30
Military Press Shoulders / Beginner	Military Press 4 sets, 6,7,8,10 reps	4		6,7,8,10	--	--:--
One-Arm Dumbbell Row Lats / Beginner	One-Arm Dumbbell Row 4 sets, 6,7,10,11 reps, 01:30 rest	4		6,7,10,11	--	01:30
Dumbbell Goblet Squat Quads / Beginner	Dumbbell Goblet Squat 3 sets, 12 reps	3		12	--	--:--
Swiss Ball Plank Abs / Beginner	Swiss Ball Plank 3 sets, 00:00:40, 01:30 rest	3	00:00:40			01:30
Static Stretching Quads / Very Easy	Static Stretching 3 sets, 00:05:00	3	00:05:00			--:--
Plank Abs / Intermediate	Plank 1 sets, 00:01:00, 01:00 rest	1	00:01:00			01:00

normal
superset
alternate
circuit

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Muscles Worked

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Workout Plan Summary

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

notes & alternates | Print Workout | Print Plan

Notes for Week 1, Day 2

*Push-Up: As many as possible.
*Rocking Ankle Mobilization: 10 each side
*Dumbbell Reverse Lunge: reps are for each leg.
*Single-Leg Hip Thrust: reps are for 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			--:--
Romanian Deadlift Hamstrings / Intermediate	Romanian Deadlift 3 sets, 6 reps	3		6	--	--:--
Rocking Ankle Mobilization Calves / Beginner	Rocking Ankle Mobilization 3 sets, 10 reps, 01:30 rest	3		10		01:30
Dumbbell Reverse Lunge Quads / Intermediate	Dumbbell Reverse Lunge 3 sets, 8,8,12 reps	3		8,8,12	--	--:--
Push-Up Chest / Beginner	Push-Up 3 sets, 1 reps, 01:30 rest	3		1		01:30
Face Pull Shoulders / Intermediate	Face Pull 3 sets, 12 reps	3		12	--	--:--
Single-Leg Hip Thrust Glutes / Intermediate	Single-Leg Hip Thrust 3 sets, 10 reps, 01:30 rest	3		10		01:30
Static Stretching Quads / Very Easy	Static Stretching 1 sets, 00:05:00	1	00:05:00			--:--

normal
superset
alternate
circuit

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Primary
Secondary

Muscles Worked

Primary
Secondary

Workout Plan Summary

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

notes & alternates | Print Workout | Print Plan

Notes for Week 1, Day 3

*One-Arm Dumbbell Floor Press: reps are for each 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			--:--
Squat Quads / Beginner	Squat 3 sets, 5,5,15 reps, 01:30 rest	3		5,5,15	--	01:30
Lat Pulldown Lats / Beginner	Lat Pulldown 3 sets, 8,8,12 reps	3		8,8,12	--	--:--
One-Arm Dumbbell Floor Press Chest / Intermediate	One-Arm Dumbbell Floor Press 3 sets, 8 reps, 01:30 rest	3		8	--	01:30
Jumping Jack Quads / Beginner	Jumping Jack 4 sets, 40 reps	4		40		--:--
Mountain Climber Abs / Intermediate	Mountain Climber 4 sets, 40 reps, 01:30 rest	4		40		01:30
Static Stretching Quads / Very Easy	Static Stretching 1 sets, 00:05:00	1	00:05:00			--:--