Movement Prep/Activation:
9:00 Flow
0:00–2:00 Easy Row
2:00–5:00
2 Rounds
10 Deadbugs
5 Inchworms
5 Dynamic Squat Stretches
5 PVC Front Rack Lunges
5:00–9:00
3 Rounds
3 Empty Bar Muscle Cleans
3 Empty Bar Front Squats
100m Moderate Row

Workout Prep:
1 set
100m Row
2 Front Squats @ Workout Weight
• Remember, the squat clean counts as one front squat.

FREEDOM (RX):
FOR TIME
10-8-6-4-2
Front Squats (185/125)
500m/450m Row after every set
(Score is Time)
Barbell comes from the floor
(KG conv: 85/57.5)

INDEPENDENCE (Intermediate):
FOR TIME
10-8-6-4-2
Front Squats (155/105)
500m/450m Row after every set
Barbell comes from the floor
(KG conv: 70/47.5)

LIBERTY (Beginner):
FOR TIME
10-8-6-4-2
Dumbbell Front Squats (light-moderate)
300m/250m Row after every set

3-5 minutes of easy cardio

2 Sets
1:00 Alternating Calf Stretch
1:00 Calf Smash
*Rest as needed between sides, movements and sets.

2-3 sets
10 Glute Ham Raises
20 Tibia Raises
-rest 1:00 between sets-

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.

[T Hip Opener 1 min/side](video)
[Active Pec Stretch 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.