Movement Prep/Activation:
0:00–2:00 Easy Team Jog
2:00–4:00
2 rounds
10 Dynamic Air Squats
5 Wall Ball Thrusters
4 Up Downs
4:00–7:00
2 rounds
5 Wall Balls
2 Burpee to Bar
100m Run Together

Workout Prep:
100m Run Together (at workout pace)
3 Wall Balls (each)
2 Burpee to Bar (each)

FREEDOM (RX):
TEAMS OF 2
FOR TIME
2.5 Mile Run (together)
250 Wall Balls (20/14)
250 Burpee to Bar (6in)
(Score is Time)
(KG conv: 9/6)

INDEPENDENCE (Intermediate):
TEAMS OF 2
FOR TIME
2.5 Mile Run (together)
250 Wall Balls (14/10)
250 Burpees
(KG conv: 6/4)

LIBERTY (Beginner):
TEAMS OF 2
FOR TIME
1.5 Mile Run (together)
200 Wall Ball Thrusters (light)
200 Up Downs

Mini Pump – Mini Pump – Upper Push
4 sets
8 Barbell Bench Press @ RPE 7/10
Max Reps Flat Bench Dumbbell Skull Crusher @ RPE 8.5/10
-rest 2:00 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.

1 min Calf Stretch in Downward Facing Dog
1 min Active Frog

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.