2:00 Easy Bike

Then Into…
EVERY 1:00 x 6:00 (2 ROUNDS)
MIN 1 – 10 Alternating Reverse Lunges + 10 Glute Bridges
MIN 2 – 10 Scap Pull-Ups + 5 Ring Rows
MIN 3 – :30 Bike @ workout pace + :15 Box Step Ups @ workout pace

ON A 8:00 CLOCK…
Rope Climb Practice

• Freedom (Advanced) – Rope Climb Practice (Jump + Foot Lock+ Descent)
• Independence (Intermediate) – Rope Climb Practice (Jump + Foot Lock)
• Liberty (Beginner) – Zombie Rope Climbs/Foot Clamp and Stand

*If not able to use climbing Ropes, turn this session into an EMOM 8:00:

• MIN 1 – :45 DB Bent Over Rows or Strict Pull-Ups
• MIN 2 – :45 Any Cardio (Jump Rope, Row, Bike, Shuttle Run, or Burpee)

FREEDOM (RX)
5 SETS
3:00 Max Calorie Bike
2:00 Max Box Step Ups (20)
1:00 Max Rope Climbs
-No Additional Rest b/t Sets-
(Scored by Total Reps)

INDEPENDENCE (Intermediate)
5 SETS
3:00 Max Calorie Bike
2:00 Max Box Step Ups (20)
1:00 Max Rope Climbs (or Strict Pull Ups)
-No Additional Rest b/t Sets-
(Scored by Total Reps)

LIBERTY (Beginner)
5 SETS
3:00 Max Calorie Bike
2:00 Max Box Step Ups (low box)
1:00 Max Zombie Rope Climbs (or Ring Rows)
-No Additional Rest b/t Sets-
(Scored by Total Reps)

3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
2:00 Active 90/90 Rotation
1:00 Lacrosse Ball Feet (each)
1:00 Lacrosse Ball Hands (each)
(No Measure)

3-4 SETS
12 Leaning Lateral Raises (each side) @ RPE 8
12 Seated DB Reverse Fly (both arms, same time) @ RPE 8
-Rest 1:00 between 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.

[Active Pec Stretch 1 min/side](video)
[Pigeon 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.