2 ROUNDS
:40 Easy Row
20 Single Unders
8 Alternating Samson Lunges
10 Banded Pull Aparts
8 Plank Shoulder Taps
Then:
2 ROUNDS
:30 Row Building Pace
20 Single Unders + 10 Double Under Attempts
5 Empty Bar Strict Press

FREEDOM (RX)
10 ROUNDS FOR TIME
200/175m Row
48 Double Unders
8 Push Press (115/75)
(Scored by Time)
KG Conv: 52.5/35

INDEPENDENCE (Intermediate)
10 ROUNDS FOR TIME
200/175m Row
35 Double Unders
8 Push Press (95/65)
(Scored by Time)
KG Conv: 42.5/30

LIBERTY (Beginner)
10 ROUNDS FOR TIME
150/100m Row
30 Single Unders
8 DB Push Press (Light)
(Scored by Time)

3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
1:00 Couch Stretch (each)
1:00 Lacrosse Ball Shoulders (each)
1:00 Lacrosse Ball Triceps (each)
(No Measure)

EVERY 1:00 (8:00)
:30 Max Calorie Bike (or Machine)
:30 Rest
(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.

[Calf Stretch In Downward Facing Dog 1 min](video)
[Roll Over To V Sit 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.