Greatist GWOD: 2 Day Plan 4/22-5/19
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Greatist GWOD: 2 Day Plan 4/22-5/19

4 Week / 2 Days per Week / Intermediate

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Greatist GWOD: 2 Day Plan 4/22-5/19

Greatist GWOD: 2 Day Plan 4/22-5/19

4 Week / 2 Days per Week / Intermediate

0 ratings

Greatist GWOD: 2 Day Plan 4/22-5/19

4 Week / 2 Days per Week / Intermediate

0 ratings
  • Day 1
  • Day 2
GWOD Day #1 Workout - 2 Day Plan 4/22-5/19

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Exercise Sets Distance Time Reps Weight Rest
Quads / Very Easy
1 sets, 00:05:00
1 00:05:00 --:--
Quads / Very Easy
1 sets, 00:05:00
1 00:05:00 --:--
Quads / Beginner
4 sets, 8 reps
4 8 -- --:--
--
--
4 sets, 6 reps, 01:00 rest
4 6 01:00
--
--
4 sets, 8 reps
4 8 -- --:--
--
--
4 sets, 8 reps, 01:00 rest
4 8 01:00
--
--
3 sets, 12 reps
3 12 -- --:--
--
--
3 sets, 12 reps, 01:00 rest
3 12 01:00
--
--
1 sets, 00:05:00, 01:00 rest
1 00:05:00 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 1

*Single-Leg Romanian Deadlift: 8 reps each leg

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

NA

GWOD Day #2 Workout - 2 Day Plan 4/22-5/19

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Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Quads / Very Easy
1 sets, 00:05:00
1 00:05:00 --:--
Quads / Very Easy
1 sets, 00:05:00
1 00:05:00 --:--
Hamstrings / Intermediate
4 sets, 5 reps, 02:00 rest
4 5 -- 02:00
--
--
4 sets, 6 reps
4 6 -- --:--
--
--
4 sets, 6 reps
4 6 -- --:--
--
--
4 sets, 6 reps, 02:00 rest
4 6 -- 02:00
--
--
3 sets, 12 reps
3 12 --:--
--
--
3 sets, 15 reps, 01:00 rest
3 15 01:00
--
--
1 sets, 00:05:00
1 00:05:00 --:--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 2

*Bulgarian Split Squat: can also be done with dumbbells (log Bulgarian Dumbbell Split Squat).

*Hanging Knee Raise: as many as possible

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

NA

1 person started this plan

Workout Goals

  • Gain Strength

Equipment Needed

  • Dumbbells
  • Flat Bench
  • Kettlebells
  • Chin-Up Bar
  • Roman Chair
  • Exercise Mat
Show All

No Reviews yet.

Greatist GWOD: 2 Day Plan 4/22-5/19

1 person started this plan

Workout Goals

  • Gain Strength

Equipment Needed

  • Dumbbells
  • Flat Bench
  • Kettlebells
  • Chin-Up Bar
  • Roman Chair
  • Exercise Mat
Show All