Movement Prep/Activation:
7:00 Gymnastics Flow
0:00–4:00
2-3 Rounds
10 Banded Pass Throughs
10 Banded Pull Aparts
10-second Deadhang
10 Alternating V-Ups
20 Single Unders

4:00–7:00
2 Rounds
10 Double Unders
3 Pike Push-Ups
6 GHD Sit-Ups or V-Ups
10-Second Ring Support Hold
5 Box Dips or Push Ups or 5-second Plank Hold

Workout Prep:
2 Rounds @ 60–70%
5 GHDs or V-Ups
2 Strict HSPU
10 Double Unders

Warm-up (All Levels):
Complete 2 rounds of:
20 second Ring Support Hold
5 Box Dips, 5 Push Ups, or 5 second Plank Hold
*Modify the ring support hold to assisting with feet on ground. Can also be done with hands on boxes or benches.

WORKOUT
Level 1:
6-8 minutes working up to max set of Incline Push Ups
*Recommended rest would be about 60 seconds between attempts.
Spend the first few rounds doing 1-3 Push Ups or 3-5 second Plank Holds to warm up body

Level 2:
6-8 minutes working up to max set of Box Dips
*Recommended rest would be about 60 seconds between attempts.
Spend the first few rounds doing 1-3 Dips to warm up body

Level 3:
6-8 minutes working up to an unbroken set of max Strict Ring Dips
*Recommended rest would be about 60 seconds between attempts.
Spend the first few rounds doing 1-3 Ring Dips to warm up body

FREEDOM (RX):
50 GHDs (or V-Ups)
-into-
7 Rounds
7 Strict Handstand Push Ups
49 Double Unders
-into-
50 GHDs (or V-Ups)
(Scored by Time)

INDEPENDENCE (Intermediate):
35 GHDs (or V-Ups)
-into-
7 Rounds
5 Strict Handstand Push Ups or 5 Dumbbell Strict Press (50s/35s)
35 Double Unders
-into-
35 GHDs (or V-Ups)
(KG conv: 22.5/15)

LIBERTY (Beginner):
40 Sit Ups
-into-
7 Rounds
7 Dumbbell Strict Press (light)
49 Single Unders
-into-
40 Sit Ups

3-5 minutes of easy cardio

2 Sets
1:00 Wall Jefferson Curl

1:00 Banded Hip Internal Rotations
*Rest as needed between sides, movements and sets.

3 sets
25 KB Side Bends (each side) @ RPE 7/10
45 sec Side Plank (each side)
-rest 1:00-1:30 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.

Active Bridge Reach 1 min
Roll Over to V Sit 1 min

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.