400m Easy Run (on today’s route)

Then Into…
2 ROUNDS
5 Inchworms
10 Leg Swings (each leg)
5 Scapular Pull Ups
:20 Hollow Rock

Then Into…
2 x 100m Build-Up Runs (finish at your 800m pace)

Then Into…
2 ROUNDS
5 Kip Swings
3-5 Toes to Bar
5 GHD Sit Ups to parallel (or 5 V-Ups)

FREEDOM (RX)
FOR TIME
800m Run
50 GHDs
800m Run
50 Toes to Bar
(Scored is Time)

INDEPENDENCE (Intermediate)
FOR TIME
800m Run
40 V-Ups
800m Run
30 Toes to Bar
(Scored is Time)

LIBERTY (Beginner)
FOR TIME
600m Run
50 Sit Ups
600m Run
50 Hanging Knee Raises
(Scored is Time)

TABATA (8 sets, 4:00 Total)
:20 Max Strict Press (45/35 Barbell)
:10 Rest

-Rest 2:00-

TABATA (8 sets, 4:00 Total)
:20 Max Bent Over Row (45/35 Barbell)
:10 Rest
(Scored by Total Reps)
KG: 20/15 Barbell

3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
1:00 Calf Stretch on the Wall (each)
1:00 3-Way Wrist Stretch (each)
2:00 Cobra Stretch
(No Measure)

3-4 SETS
12-15 Incline DB Prone Rear Delt Flyes @ RPE 7-8
12-15 DB Leaning Lateral Raises (each side) @ RPE 7-8
-Rest 1:00 b/t Sets-
(No Measure)

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.

[Calf Stretch In Downward Facing Dog 1 min](video)
[Active Bridge Reach 1 min](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.