2:00 Bike or Row
Then Into…
AMRAP x 6 MIN
8 Air Squats
8 Alt. Reverse Lunges
8 PVC Pass Throughs
8 DB Alt. Hang Snatch
Then Into…
1-2 SETS
3/3 DB Single Arm Front Squat
3/3 DB Single Arm Push Press
3/3 DB Single Arm Thruster

FREEDOM (RX)

FOR TIME

10 Single-Arm Dumbbell Thrusters (50/35)

15 Push-Ups

15 Single-Arm Dumbbell Thrusters (50/35)

25 Push-Ups

20 Single-Arm Dumbbell Thrusters (50/35)

35 Push-Ups

25 Single-Arm Dumbbell Thrusters (50/35)

45 Push-Ups

30 Single-Arm Dumbbell Thrusters (50/35)

(Score is Time)

KG: 22.5/15

INDEPENDENCE (Intermediate)

FOR TIME

10 Single-Arm Dumbbell Thrusters (35/25)

10 Push-Ups

15 Single-Arm Dumbbell Thrusters (35/25)

20 Push-Ups

20 Single-Arm Dumbbell Thrusters (35/25)

30 Push-Ups

25 Single-Arm Dumbbell Thrusters (35/25)

40 Push-Ups

30 Single-Arm Dumbbell Thrusters (35/25)

(Score is Time)

KG: 15/10

LIBERTY (Beginner)

FOR TIME

10 Dumbbell Goblet Squat (Light)

5 Elevated Push-Ups

15 Dumbbell Goblet Squat (Light)

10 Elevated Push-Ups

20 Dumbbell Goblet Squat (Light)

15 Elevated Push-Ups

25 Dumbbell Goblet Squat (Light)

20 Elevated Push-Ups

30 Dumbbell Goblet Squat (Light)

(Score is Time)

3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
2:00 Couch Stretch (each)
1:00 Lacrosse Ball Shoulders (each)
(No Measure)

TABATA, 8 SETS (4:00 Total)
:20 Banded Face Pulls
:10 Rest
-No Additional Rest between Sets-
(Scored by Total Reps)

The GOWOD Activation Protocol is designed to be completed before class to help you warm up and prepare for the workout ahead. While optional, it’s a great way to get your body primed and ready before class begins.

To access the stretches below, simply click each link and the exercise video will open directly in the GOWOD app. If this is your first time using GOWOD, you’ll first be prompted to create your free account before viewing the exercises.

[Lat Stretch 1 min/side](video)
[PNF Shoulder Internal Rotation 1 min/side](video)

As a Mayhem Gym member, you can also benefit from a 20% discount on GOWOD Premium. Please refer to your gym owner to take advantage of this offer.