2 ROUNDS
150m Easy Run
10 Banded Pull Aparts
10 Banded Lat Press Downs
10 Dead Bugs
10 Glute Bridges
Then:
2 ROUNDS
100m Build Run
5 Hollow Rocks
5 Arch Rocks
5 Kip Swings
5 Ring Rows

EVERY 1:00 (9:00)
MIN 1 – Pull-Up Skill
MIN 2 – Jump Rope Skill
MIN 3 – GHD Skill
(No Measure)

Skill Level Options…
FREEDOM (RX)
4-6 Kipping Chest to Bar / Triples, Doubles or Crossover Singles / 5-7 Wall Ball GHDs

INDEPENDENCE (Intermediate)
4-6 Kipping Chest to Bar or Pull Ups / Double Unders or Crossover Practice / 5-7 GHDs

LIBERTY (Beginner)
Jumping Pull Ups / Single Unders / Hip Extension Hold or Plank Hold

FREEDOM (RX)
3 ROUNDS FOR TIME
800m Run
50 Abmat Sit-Ups OR 30 GHDs
(Score is Time)

INDEPENDENCE (Intermediate)
3 ROUNDS FOR TIME
800m Run
40 Abmat Sit-Ups OR 20 GHDs
(Score is Time)

LIBERTY (Beginner)
3 ROUNDS FOR TIME
400m Run
30 Abmat Sit-Ups
(Score is Time)

3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
1:00 Couch Stretch (each)
2:00 Lacrosse Ball Forearms (each)
(No Measure)

3-4 SETS
10 DB Hammer Curls (both arms, same time) @ RPE 7
12 DB French Press @ RPE 7
-Rest 1:00 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.

[Calf Stretch In Downward Facing Dog 1 min](video)
[Active Bridge Reach 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.