1:30 Cardio Choice
Then Into…
2 SETS
8 Hollow Rocks
8 PVC Pass Throughs
8 PVC Overhead Squats
8 PVC Overhead Alt Reverse Lunges
25ft Bear Crawl
Then Into…
1 SET (Time Depending)
10 V-Ups (or GHDs)
8 Empty Bar Overhead Alt Reverse Lunges
:20 HS Kick-Ups, HS Wall Hold or Box Pike Hold

ON A 10:00 CLOCK
Handstand Walk, Handstand Hold, & Overhead Stability Work

Freedom (Advanced) – Handstand Walk or Handstand Hold
Independence (Intermediate) – Kick-Ups/Box Pike Walk
Liberty (Beginner) – Bear Crawl/Wall Walk

FREEDOM (RX)
„MIDLINE MARCH“
3 ROUNDS FOR TIME
25 GHDs (or V-Ups)
50ft Handstand Walk
50ft Overhead Walking Lunge* (115/75)
(Scored by Time)
(KG conv: 52.5/35)
*OR 16 Overhead Alt. Lunges

INDEPENDENCE (Intermediate)
3 ROUNDS FOR TIME
20 GHDs (or V-Ups)
4 Wall Walks (or 25ft HS Walk)
50ft Overhead Walking Lunge (95/65)*
(Scored by Time)
(KG conv: 42.5/30)
*OR 16 Overhead Alt. Lunges

LIBERTY (Beginner)
3 ROUNDS FOR TIME
25 Sit Ups
50ft Bear Crawl (or 5 Inchworms)
50ft Plate Walking Lunge (light)*
(Scored by Time)
*OR 16 Plate Alt. Lunges

FOR QUALITY
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 3:00 RUNNING CLOCK
1:00 Seal Stretch
1:00 Banded Shoulder Distraction (each side)
(No Measure)

3-4 SETS
8 Strict Pull Ups
12 Double Dumbbell Upright Row (easy/moderate)
24 Ring Row (easy)
-Rest as Needed 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.

[Greeting Reverse Lunges 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.