2:00 Easy Bike or Machine Choice
2 ROUNDS
2 Rounds
10 Air Squats
10 Alternating Reverse Lunges
5 World’s Greatest Stretch (each side)
20 Line Hops
Then Into…
1 ROUND
:30 Air Bike (build toward workout pace)
10 Alternating Lateral Box Step Overs
10 Walking Lunges
20 Single Unders or 10 Double Unders

FREEDOM (RX)
AMRAP 25:00
30/25 Calorie Air Bike
40 Alternating Lateral Box Step Overs (24/20)
50 Walking Lunges
60 Double Unders
(Scored by Total Rounds + Reps)

INDEPENDENCE (Intermediate)
AMRAP 25:00
25/20 Calorie Air Bike
30 Alternating Lateral Box Step Overs (24/20)
40 Walking Lunges
50 Double Unders
(Scored by Total Rounds + Reps)

LIBERTY (Beginner)
AMRAP 25:00
20/16 Calorie Air Bike
20 Alternating Lateral Box Step Overs (20/16)
30 Walking Lunges
40 Single Unders
(Scored by Total Rounds + Reps)

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 Pigeon Pose (each)
1:00 Lacrosse Ball Feet (each)
(No Measure)

3-4 SETS
6-10 Strict Toes to Bar
10 Standing Banded Pallof Press (each side)
-Rest as Needed 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.

[Standing Quad Stretch 1 min/side](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.