Movement Prep/Activation:
3 Rounds
1:00 Machine (Workout machine)
5 Roll and Reach
3 Worlds Greatest Stretch (each)
3 Muscle Snatch
3 Snatch Push Press
3 Hang Power Snatch
-Start with PVC and progress to a Empty bar in rounds 2/3

Workout Prep:
2 sets
:30 @ easy pace
:20 @ moderate pace
:10 @ target test pace
:30 rest
• Use this to lock in target watts or calories per minute
• You should know exactly what pace you will hold before starting

FREEDOM (RX):
20:00 Watt Test Bike Erg
or
20:00 Calorie Air Bike Test
or
20:00 Calorie Row Test
(Scored by Average Watts or Total Calories)

INDEPENDENCE (Intermediate):
No Change to Workout

LIBERTY (Beginner):
10:00 Watt Test (Bike Erg)
or
10:00 Calorie Air Bike Test
or
10:00 Calorie Row Test
(Scored by Average Watts or Total Calories)

3-5 minutes of easy cardio

2 Sets
1:00 Seated QL Stretch
1:00 Pigeon Stretch
1:00 Band Wrist Mobilization
*Rest as needed between sides, movements and sets.

3-4 sets
10 Band Assisted Strict Chin Ups (just enough band to stay Unbroken) (supinated grip) (lighter band than last time is goal)
-rest 30 secs-
10 Incline Bench Chest Supported Rows @ RPE 7/10
-rest 1:00 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.

Standing Quad Stretch 1 min/side
Reverse Table 1 min

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