EVERY 1:00 x 10:00
ROUND 1 — Easy
MIN 1 → :40 Easy Shuttle Run
MIN 2 → :40 Hand Release Push Ups
MIN 3 → :40 Single Unders → Crossover Singles
MIN 4 → :40 Light Russian KB Swings
MIN 5 → :40 Elbow Knee Plank

ROUND 2 — Build Pace
MIN 1 → :40 Shuttle Run @ Workout Pace
MIN 2 → :40 DB Bench Press, Light Weight (no more than 10 reps)
MIN 3 → :40 Crossover Single Practice
MIN 4 → :40 Russian KB Swing @ Workout Weight
MIN 5 → :40 Elbow Plank

FREEDOM (RX)
EVERY 1:00 (30:00)
MIN 1 – :50 Shuttle Run (25′)
MIN 2 – :50 DB Bench Press (50s/35s)
MIN 3 – :50 Crossover Singles
MIN 4 – :50 Russian KB Swing (70/53)
MIN 5 – :50 Plank Hold (Elbows)
(Score is Total Reps. Plank does not count towards score)
KG: 22.5/15 DBs, 32/24 KB

INDEPENDENCE (Intermediate)
EVERY 1:00 (30:00)
MIN 1 – :50 Shuttle Run (25′)
MIN 2 – :50 DB Bench Press (35s/25s)
MIN 3 – :50 Double Unders
MIN 4 – :50 Russian KB Swing (53/35)
MIN 5 – :50 Plank Hold (Elbows)
(Score is Total Reps. Plank does not count towards score)
KG: 15/10 DBs, 24/16 KB

LIBERTY (Beginner)
EVERY 1:00 (30:00)
MIN 1 – :50 Shuttle Run (25′)
MIN 2 – :50 DB Bench Press (light)
MIN 3 – :50 Single Unders
MIN 4 – :50 Russian KB Swing (light)
MIN 5 – :50 Plank Hold (Elbows) or Rest
(Score is Total Reps. Plank does not count towards score)

3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 4:00 RUNNING CLOCK
1:00 Lacrosse Ball Feet (each)
1:00 Lacrosse Ball Chest (each)
(No Measure)

5 SETS
10 Weighted Box Step Ups (20) RPE 6
-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.

[Cossack Squat 1 min](video)
[Good Morning 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.