2:00 Ski or Row
Then:
2 Rounds
6 Up Downs
10 Roll and Reach
10 Banded Pull Aparts
10 Glute Bridges
Then:
2 Rounds
100m Moderate Erg
4 Line Facing Burpees
20 Single Unders

ON A 10:00 CLOCK
Triple Under, Double Under, or Single Under Practice:

• Freedom (Advanced) – Triple Under Practice
• Independence (Intermediate) – Double Unders or Crossover Singles Practice
• Liberty (Beginner) – Single Under or Crossover Single Practice

FREEDOM (RX)
EVENT 7, 2026 CFG: SWIM STANDARD
FOR TIME
1000m Row or Ski
40 Line Facing Burpees
750m Row or Ski
30 Line Facing Burpees
500m Row or Ski
20 Line Facing Burpees
250m Row or Ski
10 Line Facing Burpees
(Score is Time)
Note: Same distances for all athletes.

INDEPENDENCE (Intermediate)
FOR TIME
1000m Row or Ski
30 Line Facing Burpees
750m Row or Ski
20 Line Facing Burpees
500m Row or Ski
10 Line Facing Burpees
250m Row or Ski
5 Line Facing Burpees
(Score is Time)
Note: Same distances for all athletes.

LIBERTY (Beginner)
FOR TIME
800m Row or Ski
20 Up Downs
600m Row or Ski
15 Up Downs
400m Row or Ski
10 Up Downs
200m Row or Ski
5 Up Downs
(Score is Time)
Note: Same distances for all athletes.

3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 5:00 RUNNING CLOCK
2:00 Couch Stretch (each)
1:00 Cobra Stretch
(No Measure)

TABATA (8 SETS)
:20 Max Banded Bicep Curls
:10 Rest
-Rest 2:00-
TABATA (8 SETS)
:20 Max Banded Tricep Extensions
:10 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.

[Shoulders Global 1 min](video)
[Reverse Table 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.