Movement Prep/Activation:
10:00 Flow
0:00–4:00
2 Rounds
1:00 Single Unders
1:00 Easy Machine
4:00–10:00
3 Rounds
10-second Active Dead Hang
5 Ring Rows
6 Hollow Rocks
1 Zombie Rope Climb

Workout Prep:
Partner Flow Round @ 60–70%
10 Double Unders (each)
1 Rope Climb Each

FREEDOM (RX):
Teams of 2
300 Double Unders
30 Rope Climbs (or 120 Pull Ups)
300 Double Unders
(Scored by Time)

INDEPENDENCE (Intermediate):
Teams of 2
250 Double Unders
25 Rope Climbs (or 100 Pull Ups)
250 Double Unders

LIBERTY (Beginner):
Teams of 2
300 Single Unders
30 Zombie Rope Climbs (or 60 Jumping Pull Ups)
300 Single Unders

Core Work
3 sets
10 Strict Toes to Bar
20 Weighted GHD Russian Twists (each side) @ RPE 9/10
20 sec L-Sit (bent knees if needed)
-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.

Calf Stretch in Downward Facing Dog 1 minute

Alternating Calf Activation 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.