2:00 Cardio Choice
Then immediately into…
2 SETS
10 PVC Pass Throughs
5 Ring Rows
5 Inchworm Push-Ups
10 Air Squats
20-second Dead Hang
*Move right into the Gymnastic Skill Session.

ON A 10:00 CLOCK
Kipping Pull Up/Chest to Bar, Low Bar Muscle Up, Bar Up

Freedom (Advanced) – Bar Muscle Up

Independence (Intermediate) – Low Bar Muscle Up (on the ground/low bar or box/high bar)

Liberty (Beginner) – Kipping Pull Up/Chest to Bar (Box or Bands)

FREEDOM (RX)
„MUSCLE PIG“
4 ROUNDS FOR TIME
10 Bar Muscle Ups
10 Power Cleans (205/135) (or Heavy Tire Flips)
(Scored by Time)
(KG conv: 92.5/60)

INDEPENDENCE (Intermediate)
4 ROUNDS FOR TIME
15 Chest to Bar
10 Power Cleans (155/105) (or Heavy Tire Flips)
(Scored by Time)
(KG conv: 70/47.5)

LIBERTY (Beginner)
4 ROUNDS FOR TIME
10 Jumping Pull Ups
10 Dumbbell Power Cleans (or Sandbag Cleans)
(Scored by Time)

FOR QUALITY
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
2-3 SETS
1:00 Banded Bicep Stretch
1:00 Forearm Smash
-Rest as Needed b/t Sets-
(No Measure)

3-4 SETS
12 Goblet Spanish Squat @ RPE 8
12 Single Leg Weighted Hip Thrust (each side) @ RPE 8
-Rest 1:30 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.

[Shoulders Global 1 min](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.